Comparing Nutrients in 1 kilogram Muffins, English, plain, enriched, with ca prop (includes sourdough) VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Boiled Cauliflower	Recommended Dietary Allowance
Energy	78.3% 2270kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	23% 7.33g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	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	340% 442g	31.6% 41g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	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	9.5% 6.9g	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	% 6.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	92% 35g	60.5% 23g	38g per day for Men 19-50 years
Protein	158% 88.7g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	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	398% 4.77mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	254% 40.7mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	133% 1.73mg	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	235% 940μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	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	20.7% 3.1mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	163% 1630mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	500% 40mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	57.4% 1.32mg	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	131% 920mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	407% 224μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	11.8% 436g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, plain, enriched, with ca prop (includes sourdough) VS Boiled Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Muffins, English, plain, enriched, with ca prop (includes sourdough) 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 Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Boiled Cauliflower:

• 1 kilogram of Muffins, English, plain, enriched, with ca prop (includes sourdough) has 11.4 times more Vitamin B1, 4.8 times more Vitamin B2, 9.9 times more Vitamin B3, 2.1 times more Vitamin B9 and 4.4 times more Vitamin E than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 1.4 times more Vitamin B5, 3.2 times more Vitamin B6, 24.6 times more Vitamin C and 11.5 times more Vitamin K than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• 1 kilogram of Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin K
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) 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 Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Boiled Cauliflower:

• 1 kilogram of Muffins, English, plain, enriched, with ca prop (includes sourdough) has 10.2 times more Calcium, 7.5 times more Copper, 12.5 times more Iron, 2.7 times more Magnesium, 3.8 times more Manganese, 2.9 times more Phosphorus, 37.3 times more Selenium, 28.3 times more Sodium and 6.2 times more Zinc than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 1.3 times more Potassium and 2.1 times more Water than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Muffins, English, plain, enriched, with ca prop (includes sourdough) has 9.9 times more Energy, 10.5 times more Saturated Fat, 9 times more Omega 6, 10.7 times more Carbohydrate, 1.7 times more Sugars, 1.5 times more Fiber and 4.8 times more Protein than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 3.5 times more Omega 3 than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6