Comparing Nutrients in 1 kilogram Cauliflower VS Red Anjou Pears

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Red Anjou Pears	2%	2%	96%

Macro Nutrients

	Cauliflower	Red Anjou Pears	Recommended Dietary Allowance
Energy	8.62% 250kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.44% 1.4g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	115% 149g	130g per day for Men 19-50 years
Sugars	26.3% 19g	132% 95g	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	89.4% 64.8g	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	% 27.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.6g	g per day for Men 19-50 years
Fiber	52.6% 20g	79% 30g	38g per day for Men 19-50 years
Protein	34.3% 19g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Red Anjou Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	30% 0.39mg	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	536% 482mg	57.8% 52mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Red Anjou Pears	Recommended Dietary Allowance
Calcium	22% 220mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	77.8% 0.7mg	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	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	24.3% 0.56mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	25% 921g	22.8% 842g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Red Anjou Pears per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cauliflower vs Red Anjou Pears:

• 1 kilogram of Cauliflower has 4.2 times more Vitamin B1, 2.1 times more Vitamin B2, 3.1 times more Vitamin B3, 12.6 times more Vitamin B5, 4.7 times more Vitamin B6, 8.1 times more Vitamin B9, 9.3 times more Vitamin C and 3.2 times more Vitamin K than Red Anjou Pears.
• 1 kilogram of Red Anjou Pears have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Cauliflower as well as Raw Red Anjou Pears have insufficient amounts of Vitamin A and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Red Anjou Pears:

• 1 kilogram of Cauliflower has 2 times more Calcium, 2.2 times more Iron, 2.1 times more Magnesium, 2.8 times more Manganese, 3.4 times more Phosphorus, 2.4 times more Potassium, 30 times more Sodium and 2.1 times more Zinc than Red Anjou Pears.
• While 1 kg of Raw Red Anjou Pears contains 1.8 times more Copper than Raw Cauliflower.
• Both Cauliflower and Red Anjou Pears contain similar levels of Water per one kilogram.
• 1 kilogram of Red Anjou Pears lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Cauliflower as well as Raw Red Anjou Pears lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cauliflower has 5.8 times more Protein than Red Anjou Pears.
• While 1 kg of Raw Red Anjou Pears contains 2.5 times more Energy, 3 times more Carbohydrate, 5 times more Sugars, 6.7 times more Fructose and 1.5 times more Fiber than Raw Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy
• 1 kilogram of Red Anjou Pears provide inadequate amounts of Protein