Comparing Nutrients in 1 kilogram Cauliflower VS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Cauliflower	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	8.62% 250kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	178% 231g	130g per day for Men 19-50 years
Sugars	26.3% 19g	272% 197g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	13.4% 9.7g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 9.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	89.5% 34g	38g per day for Men 19-50 years
Protein	34.3% 19g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	143% 570μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	536% 482mg	31% 28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	22% 220mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	148% 1.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	52.5% 4.2mg	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	303% 6.97mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	63% 440mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	29% 990mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	25% 921g	20.3% 751g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Blackberries, canned, heavy syrup, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Cauliflower versus 1 kg of Blackberries, canned, heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cauliflower vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 kilogram of Cauliflower has 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 4.4 times more Vitamin B5, 5.1 times more Vitamin B6, 2.1 times more Vitamin B9 and 17.2 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blackberries, canned, heavy syrup, solids and liquids contains 9.8 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Blackberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin E
• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• Both Raw Cauliflower as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 kilogram of Cauliflower has 3.1 times more Phosphorus, 3 times more Potassium, 10 times more Sodium, 1.5 times more Zinc and 1.2 times more Water than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blackberries, canned, heavy syrup, solids and liquids contains 3.4 times more Copper, 1.5 times more Iron and 4.5 times more Manganese than Raw Cauliflower.
• Both Cauliflower and Blackberries, canned, heavy syrup, solids and liquids contain similar levels of Calcium and Magnesium per one kilogram.
• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc
• Both Raw Cauliflower as well as Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cauliflower has 1.5 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blackberries, canned, heavy syrup, solids and liquids contains 3.7 times more Energy, 4.6 times more Carbohydrate, 10.3 times more Sugars and 1.7 times more Fiber than Raw Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.