Comparing Nutrients in 1 kilogram RALSTON Wheat Bran flakes VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Cauliflower	26%	8%	66%

Macro Nutrients

	RALSTON Wheat Bran flakes	Cauliflower	Recommended Dietary Allowance
Energy	134% 3900kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	34.6% 33.6g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.33g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	76.3% 13g	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	614% 798g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	237% 172g	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	31.3% 22.7g	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	% 20g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 125g	% 0g	g per day for Men 19-50 years
Fiber	445% 169g	52.6% 20g	38g per day for Men 19-50 years
Protein	182% 102g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Cauliflower	Recommended Dietary Allowance
Vitamin A	590% 5310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3928% 47mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5608% 73mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5660% 906mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5960% 298mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5231% 68mg	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	3448% 13790μg	143% 570μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8621% 207μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2663% 2397mg	536% 482mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	575% 3450IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5364% 805mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Cauliflower	Recommended Dietary Allowance
Calcium	45% 450mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	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	8459% 677mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	452% 1900mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	1507% 34.7mg	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	761% 5330mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	185% 6300mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	391% 5860mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	5848% 643mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.68% 25.3g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Wheat Bran flakes VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of RALSTON Wheat Bran flakes versus 1 kg of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of RALSTON Wheat Bran flakes vs Cauliflower:

• 1 kilogram of RALSTON Wheat Bran flakes has more Vitamin A, 94.3 times more Vitamin B1, 121.5 times more Vitamin B2, 178.6 times more Vitamin B3, 44.7 times more Vitamin B5, 37 times more Vitamin B6, 24.2 times more Vitamin B9, more Vitamin B12, 5 times more Vitamin C, more Vitamin D and 1005.8 times more Vitamin E than Cauliflower.
• While 1 kg of Raw Cauliflower contains 5.7 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 1 kilogram for RALSTON Wheat Bran flakes vs Cauliflower:

• 1 kilogram of RALSTON Wheat Bran flakes has 2 times more Calcium, 8.8 times more Copper, 161.1 times more Iron, 12.7 times more Magnesium, 22.4 times more Manganese, 12.1 times more Phosphorus, 2.1 times more Potassium, 15.3 times more Selenium, 19.5 times more Sodium and 238.3 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains 36.4 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of RALSTON Wheat Bran flakes has 15.6 times more Energy, 12 times more Fat, 5.8 times more Omega 3, 81.1 times more Omega 6, 16.1 times more Carbohydrate, 9 times more Sugars, 2.3 times more Fructose, 8.5 times more Fiber and 5.3 times more Protein than Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6