Comparing Nutrients in 1 kilogram Cauliflower VS Frostings, chocolate, creamy, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Frostings, chocolate, creamy, dry mix	1%	11%	88%

Macro Nutrients

	Cauliflower	Frostings, chocolate, creamy, dry mix	Recommended Dietary Allowance
Energy	8.62% 250kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	53.6% 52g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	NA	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	NA	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	708% 920g	130g per day for Men 19-50 years
Sugars	26.3% 19g	NA	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	63% 24g	38g per day for Men 19-50 years
Protein	34.3% 19g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Frostings, chocolate, creamy, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	8.88% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	61.5% 0.8mg	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	7.5% 30μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Frostings, chocolate, creamy, dry mix	Recommended Dietary Allowance
Calcium	22% 220mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	327% 2.94mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	145% 3.33mg	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	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	73.6% 8.1mg	11mg per day for Men 19-50 years
Water	25% 921g	0.16% 6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Frostings, chocolate, creamy, dry mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Cauliflower versus 1 kg of Frostings, chocolate, creamy, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cauliflower vs Frostings, chocolate, creamy, dry mix:

• 1 kilogram of Cauliflower has 8.3 times more Vitamin B1, 2.1 times more Vitamin B2, 3.6 times more Vitamin B3, 23 times more Vitamin B5, 2.3 times more Vitamin B6, 19 times more Vitamin B9 and more Vitamin C than Frostings, chocolate, creamy, dry mix.
• 1 kilogram of Frostings, chocolate, creamy, dry mix have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Cauliflower as well as Frostings, chocolate, creamy, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Frostings, chocolate, creamy, dry mix:

• 1 kilogram of Cauliflower has 2 times more Calcium, 1.7 times more Potassium and 153.5 times more Water than Frostings, chocolate, creamy, dry mix.
• While 1 kg of Frostings, chocolate, creamy, dry mix contains 7.5 times more Copper, 2.8 times more Iron, 2.5 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 2.7 times more Selenium, 2.5 times more Sodium and 3 times more Zinc than Raw Cauliflower.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium
• 1 kilogram of Frostings, chocolate, creamy, dry mix lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cauliflower has 1.5 times more Protein than Frostings, chocolate, creamy, dry mix.
• While 1 kg of Frostings, chocolate, creamy, dry mix contains 15.6 times more Energy, 18.6 times more Fat and 18.5 times more Carbohydrate than Raw Cauliflower.
• Both Cauliflower and Frostings, chocolate, creamy, dry mix offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy