Comparing Nutrients in 1 pound Boiled Cauliflower VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	14%	7%	79%

Macro Nutrients

	Boiled Cauliflower	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Recommended Dietary Allowance
Energy	3.6% 104kcal	52.2% 1515kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	12.8% 12.4g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	6.38% 2.04g	32g per day for Men 19-50 years
Omega 3	47.3% 0.76g	25.8% 0.41g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	27.7% 4.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	253% 329g	130g per day for Men 19-50 years
Sugars	13% 9.43g	15.4% 11g	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	27.5% 10.4g	142% 54g	38g per day for Men 19-50 years
Protein	15% 8.35g	102% 57.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.78mg	98% 1.27mg	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	50% 200μg	33% 132μg	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	223% 201mg	0% 0mg	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	2.1% 0.32mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.6μg	14% 16.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	182% 1.64mg	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	18% 1.45mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	124% 522mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	NA	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	20.7% 145mg	224% 1569mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	43% 1461mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	258% 142μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	132% 14.6mg	11mg per day for Men 19-50 years
Water	11.4% 422g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Cauliflower versus 1 lb of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Cauliflower vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry:

• 1 pound of Boiled Cauliflower has 1.5 times more Vitamin B9, more Vitamin C and 3.7 times more Vitamin K than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• While 1 lb of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contains 8.1 times more Vitamin B1, 3.5 times more Vitamin B2, 9.7 times more Vitamin B3, 1.6 times more Vitamin B6 and 9.4 times more Vitamin E than Boiled and Drained Cauliflower.
• 1 pound of Boiled Cauliflower have insufficient amounts of Vitamin E
• 1 pound of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Cauliflower vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry:

• 1 pound of Boiled Cauliflower has 9 times more Water than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• While 1 lb of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contains 2.3 times more Calcium, 20.1 times more Copper, 9 times more Iron, 12.8 times more Magnesium, 10.8 times more Phosphorus, 2.3 times more Potassium, 52.2 times more Selenium and 18.9 times more Zinc than Boiled and Drained Cauliflower.
• 1 pound of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Cauliflower has 1.8 times more Omega 3 than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• While 1 lb of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contains 14.5 times more Energy, 6.1 times more Fat, 20.8 times more Omega 6, 17.7 times more Carbohydrate, 5.2 times more Fiber and 6.9 times more Protein than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry offer comparable quantities of Sugars per one pound.
• 1 pound of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6