Comparing Nutrients in 1 pound Cauliflower VS Microwave Cooked Apples no skin

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Microwave Cooked Apples no skin	2%	6%	92%

Macro Nutrients

	Cauliflower	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Energy	3.9% 113kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	12% 8.66g	72.6% 52.7g	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	6.07% 4.4g	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	% 4.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	3.84% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	1.73% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	16% 0.21mg	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	64.6% 259μg	1.13% 4.54μg	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	243% 219mg	1.5% 1.36mg	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	2.4% 0.36mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Calcium	9.98% 100mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	24% 1.9mg	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	28% 0.64mg	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	28.5% 200mg	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	12.4% 422mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	11.3% 418g	10.4% 384g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Microwave Cooked Apples no skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Cauliflower versus 1 lb of Microwave Cooked Apples no skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cauliflower vs Microwave Cooked Apples no skin:

• 1 pound of Cauliflower has 2.9 times more Vitamin B1, 5.5 times more Vitamin B2, 8.3 times more Vitamin B3, 14.5 times more Vitamin B5, 4 times more Vitamin B6, 57 times more Vitamin B9, 160.7 times more Vitamin C and 22.1 times more Vitamin K than Microwave Cooked Apples no skin.
• 1 pound of Microwave Cooked Apples no skin have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Microwave cooked raw apples without skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cauliflower vs Microwave Cooked Apples no skin:

• 1 pound of Cauliflower has 4.4 times more Calcium, 2.5 times more Iron, 5 times more Magnesium, 5.5 times more Phosphorus, 3.2 times more Potassium, 30 times more Sodium and 6.8 times more Zinc than Microwave Cooked Apples no skin.
• Both Cauliflower and Microwave Cooked Apples no skin contain similar levels of Copper, Manganese and Water per one pound.
• 1 pound of Microwave Cooked Apples no skin lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Cauliflower as well as Microwave cooked raw apples without skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cauliflower has 6.9 times more Protein than Microwave Cooked Apples no skin.
• While 1 lb of Microwave cooked raw apples without skin contains 2.9 times more Carbohydrate, 6.1 times more Sugars and 1.4 times more Fiber than Raw Cauliflower.
• 1 pound of Microwave Cooked Apples no skin provide inadequate amounts of Protein
• Both Raw Cauliflower as well as Microwave cooked raw apples without skin provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.