Comparing Nutrients in 1 kilogram Sapodilla VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Sapodilla	2%	11%	87%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Sapodilla	Boiled Cauliflower	Recommended Dietary Allowance
Energy	28.6% 830kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	6.06% 1.94g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	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	154% 200g	31.6% 41g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	139% 53g	60.5% 23g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Sapodilla	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.4% 2.52mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	35% 140μg	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	163% 147mg	492% 443mg	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	NA	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sapodilla	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	21% 210mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	100% 8mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	NA	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	17% 120mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	21% 780g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Sapodilla VS Boiled Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Sapodilla 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 Sapodilla vs Boiled Cauliflower:

• 1 kg of Boiled and Drained Cauliflower contains more Vitamin B1, 2.6 times more Vitamin B2, 2.1 times more Vitamin B3, 2 times more Vitamin B5, 4.7 times more Vitamin B6, 3.1 times more Vitamin B9 and 3 times more Vitamin C than Raw Sapodilla.
• 1 kilogram of Sapodilla have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Sapodilla as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Sapodilla vs Boiled Cauliflower:

• 1 kilogram of Sapodilla has 1.3 times more Calcium, 4.8 times more Copper, 2.5 times more Iron, 1.3 times more Magnesium and 1.4 times more Potassium than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 2.7 times more Phosphorus than Raw Sapodilla.
• Both Sapodilla and Boiled Cauliflower contain similar levels of Water per one kilogram.
• 1 kilogram of Sapodilla lack sufficient amounts of Phosphorus
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium and Copper
• Both Raw Sapodilla as well as Boiled and Drained Cauliflower lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sapodilla has 3.6 times more Energy, 4.9 times more Carbohydrate and 2.3 times more Fiber than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains more Omega 3 and 4.2 times more Protein than Raw Sapodilla.
• 1 kilogram of Sapodilla provide inadequate amounts of Omega 3 and Protein
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy
• Both Raw Sapodilla as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in one kilogram.