Comparing Nutrients in 1 kilogram Chocolate Soymilk VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Chocolate Soymilk	14%	22%	64%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Chocolate Soymilk	Frozen Cauliflower	Recommended Dietary Allowance
Energy	21.7% 630kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	34.4% 5.84g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 100g	36% 46.8g	130g per day for Men 19-50 years
Sugars	108% 78.6g	30.6% 22g	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	10.5% 4g	60.5% 23g	38g per day for Men 19-50 years
Protein	40.4% 22.6g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Chocolate Soymilk	Frozen 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	18.3% 0.22mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.62mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	95% 1.23mg	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	27.5% 110μg	160% 640μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	292% 7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	542% 488mg	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	0.67% 0.1mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Soymilk	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	25% 250mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	34.4% 0.31mg	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	60% 4.8mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	85.7% 1.97mg	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	73% 510mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	23% 856g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Chocolate Soymilk VS Frozen Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Chocolate Soymilk versus 1 kg of Frozen Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Chocolate Soymilk vs Frozen Cauliflower:

• 1 kilogram of Chocolate Soymilk has 3.7 times more Vitamin B2 and more Vitamin B12 than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 2.3 times more Vitamin B1, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 5.8 times more Vitamin B9, 28.7 times more Vitamin C and 4.9 times more Vitamin K than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Frozen Cauliflower provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Chocolate Soymilk have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• 1 kilogram of Frozen Cauliflower have insufficient amounts of Vitamin B12
• Both Unfortified Chocolate Soymilk as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Chocolate Soymilk vs Frozen Cauliflower:

• 1 kilogram of Chocolate Soymilk has 6.6 times more Copper, 1.3 times more Magnesium, 1.5 times more Phosphorus, 6 times more Selenium, 2.2 times more Sodium and 2 times more Zinc than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 1.3 times more Potassium than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Frozen Cauliflower contain similar levels of Calcium, Iron and Water per one kilogram.
• 1 kilogram of Frozen Cauliflower lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chocolate Soymilk has 2.6 times more Energy, 20.1 times more Omega 6, 2.1 times more Carbohydrate and 3.5 times more Sugars than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 1.3 times more Omega 3 and 5.8 times more Fiber than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Frozen Cauliflower offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Chocolate Soymilk provide inadequate amounts of Fiber
• 1 kilogram of Frozen Cauliflower provide inadequate amounts of Energy and Omega 6