Comparing Nutrients in 1 kilogram Cauliflower VS Cantaloupe Melons

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Cauliflower	Cantaloupe Melons	Recommended Dietary Allowance
Energy	8.62% 250kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	2.06% 0.35g	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	62.8% 81.6g	130g per day for Men 19-50 years
Sugars	26.3% 19g	108% 78.6g	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	25.8% 18.7g	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	% 15.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 43.5g	g per day for Men 19-50 years
Fiber	52.6% 20g	23.7% 9g	38g per day for Men 19-50 years
Protein	34.3% 19g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	0% 0μg	188% 1690μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	55.4% 0.72mg	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	52.5% 210μg	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	408% 367mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	22% 220mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	45.6% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	0.25% 10μg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	18% 0.41mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	78.5% 2670mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	10.7% 160mg	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	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cantaloupe Melons per 1 kg

Compare the macro and micronutrient content in 1 kg of Cauliflower versus 1 kg of Cantaloupe Melons to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cauliflower vs Cantaloupe Melons:

• 1 kilogram of Cauliflower has 1.2 times more Vitamin B1, 3.2 times more Vitamin B2, 6.4 times more Vitamin B5, 2.6 times more Vitamin B6, 2.7 times more Vitamin B9, 1.3 times more Vitamin C and 6.2 times more Vitamin K than Cantaloupe Melons.
• While 1 kg of Raw Cantaloupe Melons contains more Vitamin A and 1.4 times more Vitamin B3 than Raw Cauliflower.
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin A
• 1 kilogram of Cantaloupe Melons have insufficient amounts of Vitamin B2
• Both Raw Cauliflower as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Cantaloupe Melons:

• 1 kilogram of Cauliflower has 2.4 times more Calcium, 2 times more Iron, 1.3 times more Magnesium, 3.8 times more Manganese, 2.9 times more Phosphorus, 1.9 times more Sodium and 1.5 times more Zinc than Cantaloupe Melons.
• Both Cauliflower and Cantaloupe Melons contain similar levels of Copper, Potassium and Water per one kilogram.
• 1 kilogram of Cantaloupe Melons lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Cauliflower as well as Raw Cantaloupe Melons lack sufficient amounts of Fluoride and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cauliflower has 2.2 times more Fiber and 2.3 times more Protein than Cantaloupe Melons.
• While 1 kg of Raw Cantaloupe Melons contains 3.1 times more Omega 3, 1.6 times more Carbohydrate, 4.1 times more Sugars and 1.9 times more Fructose than Raw Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Omega 3
• 1 kilogram of Cantaloupe Melons provide inadequate amounts of Protein
• Both Raw Cauliflower as well as Raw Cantaloupe Melons provide inadequate amounts of Energy and Omega 6 in one kilogram.