Comparing Nutrients in 1 kilogram Cauliflower VS Frozen novelties, ice type, fruit, no sugar added

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Frozen novelties, ice type, fruit, no sugar added	7%	3%	90%

Macro Nutrients

	Cauliflower	Frozen novelties, ice type, fruit, no sugar added	Recommended Dietary Allowance
Energy	8.62% 250kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	0% 0g	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	47.7% 62g	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	0% 0g	38g per day for Men 19-50 years
Protein	34.3% 19g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Frozen novelties, ice type, fruit, no sugar added	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	0% 0mg	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	0% 0μg	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	Frozen novelties, ice type, fruit, no sugar added	Recommended Dietary Allowance
Calcium	22% 220mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	19% 0.17mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	9.13% 0.21mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	25% 921g	25% 932g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Frozen novelties, ice type, fruit, no sugar added per 1 kg

Compare the macro and micronutrient content in 1 kg of Cauliflower versus 1 kg of Frozen novelties, ice type, fruit, no sugar added to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cauliflower vs Frozen novelties, ice type, fruit, no sugar added:

• 1 kilogram of Cauliflower has more Vitamin B1, more Vitamin B2, 3.4 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Frozen novelties, ice type, fruit, no sugar added.
• 1 kilogram of Frozen novelties, ice type, fruit, no sugar added have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Cauliflower as well as Frozen novelties, ice type, fruit, no sugar added have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Frozen novelties, ice type, fruit, no sugar added:

• 1 kilogram of Cauliflower has 11 times more Calcium, 2.3 times more Copper, 3.2 times more Iron, 7.5 times more Magnesium, 7.4 times more Manganese, more Phosphorus, 11.5 times more Potassium, 6 times more Sodium and 6.8 times more Zinc than Frozen novelties, ice type, fruit, no sugar added.
• Both Cauliflower and Frozen novelties, ice type, fruit, no sugar added contain similar levels of Water per one kilogram.
• 1 kilogram of Frozen novelties, ice type, fruit, no sugar added lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Cauliflower as well as Frozen novelties, ice type, fruit, no sugar added lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cauliflower has more Fiber and 3.8 times more Protein than Frozen novelties, ice type, fruit, no sugar added.
• Both Cauliflower and Frozen novelties, ice type, fruit, no sugar added offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Frozen novelties, ice type, fruit, no sugar added provide inadequate amounts of Fiber and Protein
• Both Raw Cauliflower as well as Frozen novelties, ice type, fruit, no sugar added provide inadequate amounts of Energy in one kilogram.