Comparing Nutrients in 1 kilogram Dry Quick Oats VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Dry Quick Oats	Boiled Cauliflower	Recommended Dietary Allowance
Energy	131% 3790kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	67.2% 65.2g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	34.7% 11g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	62.5% 1g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	129% 22g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	521% 677g	31.6% 41g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	28.7% 21g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 9.9g	NA	g per day for Men 19-50 years
Fiber	266% 101g	60.5% 23g	38g per day for Men 19-50 years
Protein	235% 132g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	383% 4.6mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	224% 11mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	730% 219μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80% 320μg	110% 440μg	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	492% 443mg	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	28% 4.2mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	45.5% 455mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	476% 4.3mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	543% 43.4mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	300% 1260mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	1404% 32.3mg	57.4% 1.32mg	2.3mg per day for Men 19-50 years
Molybdenum	3556% 1600μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	553% 3870mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	103% 3500mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.68mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	249% 27.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.93% 108g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Quick Oats VS Boiled Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Quick Oats versus 1 kg of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Quick Oats vs Boiled Cauliflower:

• 1 kilogram of Dry Quick Oats has 11 times more Vitamin B1, 3 times more Vitamin B2, 2.7 times more Vitamin B3, 2.2 times more Vitamin B5 and 6 times more Vitamin E than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 1.7 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and 6.9 times more Vitamin K than Dry Regular and Quick Oats Cereals.
• 1 kilogram of Dry Quick Oats have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Dry Regular and Quick Oats Cereals as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dry Quick Oats vs Boiled Cauliflower:

• 1 kilogram of Dry Quick Oats has 2.8 times more Calcium, 23.8 times more Copper, 13.6 times more Iron, 14 times more Magnesium, 24.5 times more Manganese, 12.1 times more Phosphorus, 2.5 times more Potassium, 42.3 times more Selenium and 16.1 times more Zinc than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 8.6 times more Water than Dry Regular and Quick Oats Cereals.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Quick Oats has 16.5 times more Energy, 14.5 times more Fat, 15.9 times more Saturated Fat, 44 times more Omega 6, 16.5 times more Carbohydrate, 4.4 times more Fiber and 7.1 times more Protein than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 1.7 times more Omega 3 and 2.1 times more Sugars than Dry Regular and Quick Oats Cereals.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6