Comparing Nutrients in 1 kilogram Cauliflower VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Cauliflower	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	8.62% 250kcal	139% 4040kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	32.5% 31.5g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	15% 2.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	693% 901g	130g per day for Men 19-50 years
Sugars	26.3% 19g	588% 426g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	34.3% 19g	69.6% 39g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	0% 0μg	1211% 10900μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	1217% 14.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	1931% 25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	1656% 265mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	117% 5.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	2108% 27.4mg	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	1240% 4960μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2875% 69μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	536% 482mg	11% 10mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	325% 1950IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	84.7% 12.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	22% 220mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	142% 1.28mg	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	953% 76.2mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	274% 6.3mg	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	96% 670mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	420% 6300mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	545% 60mg	11mg per day for Men 19-50 years
Water	25% 921g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES per 1 kg

Compare the macro and micronutrient content in 1 kg of Cauliflower versus 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cauliflower vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 1 kilogram of Cauliflower has 48.2 times more Vitamin C and 77.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contains more Vitamin A, 29.2 times more Vitamin B1, 41.8 times more Vitamin B2, 52.3 times more Vitamin B3, 14.9 times more Vitamin B6, 8.7 times more Vitamin B9, more Vitamin B12, more Vitamin D and 15.9 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 1 kilogram for Cauliflower vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 1 kilogram of Cauliflower has 7.3 times more Calcium, 3.9 times more Potassium and 76.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contains 3.3 times more Copper, 18.1 times more Iron, 4.1 times more Manganese, 1.5 times more Phosphorus, 15 times more Selenium, 21 times more Sodium and 22.2 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cauliflower has 2 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contains 16.2 times more Energy, 11.3 times more Fat, 4.9 times more Saturated Fat, 18.1 times more Carbohydrate, 22.3 times more Sugars and 2 times more Protein than Raw Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.