Comparing Nutrients in 1 kilogram Cauliflower VS Puddings, chocolate flavor, low calorie, instant, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%

Macro Nutrients

	Cauliflower	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	8.62% 250kcal	123% 3560kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	24.7% 24g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	30.8% 9.84g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	7.7% 1.3g	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	602% 782g	130g per day for Men 19-50 years
Sugars	26.3% 19g	9.66% 7g	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	161% 61g	38g per day for Men 19-50 years
Protein	34.3% 19g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Puddings, chocolate flavor, low calorie, instant, 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	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	30.8% 0.4mg	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	15% 60μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	22% 220mg	126% 1260mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	931% 8.4mg	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	389% 31mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	212% 890mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	306% 7.03mg	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	2371% 16600mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	376% 12790mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	1892% 28380mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	25% 921g	1.14% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Puddings, chocolate flavor, low calorie, instant, dry mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Cauliflower versus 1 kg of Puddings, chocolate flavor, low calorie, instant, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cauliflower vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• 1 kilogram of Cauliflower has 2.5 times more Vitamin B1, 1.3 times more Vitamin B3, 12.1 times more Vitamin B5, 4.6 times more Vitamin B6, 9.5 times more Vitamin B9, more Vitamin C and 38.8 times more Vitamin K than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While 1 kg of Puddings, chocolate flavor, low calorie, instant, dry mix contains 1.5 times more Vitamin B2 than Raw Cauliflower.
• 1 kilogram of Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• 1 kilogram of Cauliflower has 21.9 times more Water than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While 1 kg of Puddings, chocolate flavor, low calorie, instant, dry mix contains 5.7 times more Calcium, 21.5 times more Copper, 7.4 times more Iron, 5.9 times more Magnesium, 4.5 times more Manganese, 37.7 times more Phosphorus, 4.3 times more Potassium, 6.5 times more Selenium, 94.6 times more Sodium and 1.5 times more Zinc than Raw Cauliflower.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cauliflower has 2.7 times more Sugars than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While 1 kg of Puddings, chocolate flavor, low calorie, instant, dry mix contains 14.2 times more Energy, 8.6 times more Fat, 7.6 times more Saturated Fat, 15.7 times more Carbohydrate, 3.1 times more Fiber and 2.8 times more Protein than Raw Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Puddings, chocolate flavor, low calorie, instant, dry mix provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.