Comparing Nutrients in 1 kilogram Cauliflower VS Prepared Yellow Mustard

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Cauliflower	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	8.62% 250kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	34.4% 33.4g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	234% 3.74g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	21.4% 3.63g	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	45% 58.3g	130g per day for Men 19-50 years
Sugars	26.3% 19g	12.7% 9.2g	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	3.17% 2.3g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.1g	g per day for Men 19-50 years
Fiber	52.6% 20g	105% 40g	38g per day for Men 19-50 years
Protein	34.3% 19g	66.8% 37.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	50.8% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	54% 0.7mg	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	17.5% 70μg	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	3.33% 3mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	22% 220mg	63% 630mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	82.2% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	0.38% 15μg	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	201% 16mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	183% 4.2mg	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	154% 1080mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	44.7% 1520mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	609% 335μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	736% 11040mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	25% 921g	22.6% 837g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Prepared Yellow Mustard per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cauliflower vs Prepared Yellow Mustard:

• 1 kilogram of Cauliflower has 2.6 times more Vitamin B5, 2.6 times more Vitamin B6, 8.1 times more Vitamin B9, 160.7 times more Vitamin C and 11.1 times more Vitamin K than Prepared Yellow Mustard.
• While 1 kg of Prepared Yellow Mustard contains 3.5 times more Vitamin B1 and 4.5 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Prepared Yellow Mustard provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin E
• 1 kilogram of Prepared Yellow Mustard have insufficient amounts of Vitamin B9, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Prepared Yellow Mustard have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Prepared Yellow Mustard:

• 1 kilogram of Cauliflower has 2 times more Potassium than Prepared Yellow Mustard.
• While 1 kg of Prepared Yellow Mustard contains 2.9 times more Calcium, 1.9 times more Copper, 3.8 times more Iron, 3.2 times more Magnesium, 2.7 times more Manganese, 2.5 times more Phosphorus, 55.8 times more Selenium, 36.8 times more Sodium and 2.4 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Prepared Yellow Mustard contain similar levels of Water per one kilogram.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium
• Both Raw Cauliflower as well as Prepared Yellow Mustard lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cauliflower has 2.1 times more Sugars than Prepared Yellow Mustard.
• While 1 kg of Prepared Yellow Mustard contains 2.4 times more Energy, 11.9 times more Fat, 24.9 times more Omega 3, 22.7 times more Omega 6, 2 times more Fiber and 1.9 times more Protein than Raw Cauliflower.
• Both Cauliflower and Prepared Yellow Mustard offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6