Comparing Nutrients in 1 kilogram Cereals, farina, enriched, cooked with water, with salt VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cereals, farina, enriched, cooked with water, with salt	Cauliflower	Recommended Dietary Allowance
Energy	18.3% 530kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	26.3% 19g	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	0% 0g	13.4% 9.7g	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	% 0g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 0g	g per day for Men 19-50 years
Fiber	21% 8g	52.6% 20g	38g per day for Men 19-50 years
Protein	32.5% 18g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, cooked with water, with salt	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.26mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.2% 2.56mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	142% 1.84mg	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	193% 770μg	143% 570μg	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	0% 0mg	536% 482mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, enriched, cooked with water, with salt	Cauliflower	Recommended Dietary Allowance
Calcium	97% 970mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	12.7% 507μg	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	666% 53.3mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	85.2% 1.96mg	67.4% 1.55mg	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	53% 370mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	84% 1260mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	23.4% 866g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, enriched, cooked with water, with salt VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, farina, enriched, cooked with water, with salt versus 1 kg of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, farina, enriched, cooked with water, with salt vs Cauliflower:

• 1 kilogram of Cereals, farina, enriched, cooked with water, with salt has 2.5 times more Vitamin B1, 2.9 times more Vitamin B3 and 1.4 times more Vitamin B9 than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2.6 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Cauliflower provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin C and Vitamin K
• Both Cereals, farina, enriched, cooked with water, with salt as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cereals, farina, enriched, cooked with water, with salt vs Cauliflower:

• 1 kilogram of Cereals, farina, enriched, cooked with water, with salt has 4.4 times more Calcium, 12.7 times more Iron, 1.3 times more Manganese, 5 times more Selenium and 4.2 times more Sodium than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2.1 times more Magnesium and 13 times more Potassium than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Cauliflower contain similar levels of Copper, Phosphorus, Zinc and Water per one kilogram.
• 1 kilogram of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Magnesium and Potassium
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium
• Both Cereals, farina, enriched, cooked with water, with salt as well as Raw Cauliflower lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, farina, enriched, cooked with water, with salt has 2.2 times more Carbohydrate than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2.5 times more Sugars and 2.5 times more Fiber than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Cauliflower offer comparable quantities of Protein per one kilogram.
• Both Cereals, farina, enriched, cooked with water, with salt as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.