Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cauliflower	Recommended Dietary Allowance
Energy	128% 3710kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	72% 69.8g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	33.4% 10.7g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	285% 4.56g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	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	557% 724g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	426% 309g	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	NA	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	NA	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	182% 69g	52.6% 20g	38g per day for Men 19-50 years
Protein	158% 88.2g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	743% 8.9mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	782% 10mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	748% 120mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.75mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	921% 12mg	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	598% 2390μg	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	8.9% 8mg	536% 482mg	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	36.7% 5.5mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cauliflower	Recommended Dietary Allowance
Calcium	297% 2970mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	1338% 107mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	967% 22.2mg	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	423% 2960mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	110% 3740mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	298% 164μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	344% 5160mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	2.26% 83.5g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry 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, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Cauliflower:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has 17.8 times more Vitamin B1, 17 times more Vitamin B2, 23.6 times more Vitamin B3, 6.5 times more Vitamin B6, 4.2 times more Vitamin B9 and 6.9 times more Vitamin E than Cauliflower.
• While 1 kg of Raw Cauliflower contains 60.3 times more Vitamin C and 7.8 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Cauliflower provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Cauliflower:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has 13.5 times more Calcium, 9.3 times more Copper, 25.5 times more Iron, 6.1 times more Magnesium, 14.3 times more Manganese, 6.7 times more Phosphorus, 1.3 times more Potassium, 27.3 times more Selenium, 17.2 times more Sodium and 7.2 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains 11 times more Water than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has 14.8 times more Energy, 24.9 times more Fat, 8.2 times more Saturated Fat, 30.4 times more Omega 3, 173.9 times more Omega 6, 14.6 times more Carbohydrate, 16.2 times more Sugars, 3.5 times more Fiber and 4.6 times more Protein than Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6