Comparing Nutrients in 1 pound Cauliflower VS Unsweetened Rice Milk

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Unsweetened Rice Milk	2%	19%	79%

Macro Nutrients

	Cauliflower	Unsweetened Rice Milk	Recommended Dietary Allowance
Energy	3.9% 113kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	8.14% 1.4g	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	32% 41.6g	130g per day for Men 19-50 years
Sugars	12% 8.66g	33% 24g	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	3.6% 1.36g	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	Unsweetened Rice Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	31.8% 286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	13.6% 0.18mg	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	2.27% 9.07μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	119% 2.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	243% 219mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.8% 191IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	14.2% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Unsweetened Rice Milk	Recommended Dietary Allowance
Calcium	9.98% 100mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	18.6% 0.17mg	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	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	55.6% 1.28mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Unsweetened Rice Milk per 1 lb

Compare the macro and micronutrient content in 1 lb of Cauliflower versus 1 lb of Unsweetened Rice Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cauliflower vs Unsweetened Rice Milk:

• 1 pound of Cauliflower has 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 4.6 times more Vitamin B5, 4.7 times more Vitamin B6, 28.5 times more Vitamin B9, more Vitamin C and 77.5 times more Vitamin K than Unsweetened Rice Milk.
• While 1 lb of Unsweetened Rice Milk contains more Vitamin A, 2.4 times more Vitamin B2, more Vitamin B12, more Vitamin D and 5.9 times more Vitamin E than Raw Cauliflower.
• 1 pound of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 1 pound of Unsweetened Rice Milk have insufficient amounts of Vitamin B9, Vitamin C and Vitamin K

Comparing minerals per 1 pound for Cauliflower vs Unsweetened Rice Milk:

• 1 pound of Cauliflower has 2.1 times more Iron, 1.4 times more Magnesium, 11.1 times more Potassium and 2.1 times more Zinc than Unsweetened Rice Milk.
• While 1 lb of Unsweetened Rice Milk contains 5.4 times more Calcium, 1.8 times more Manganese, 1.3 times more Phosphorus, 3.7 times more Selenium and 1.3 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Unsweetened Rice Milk contain similar levels of Copper and Water per one pound.
• 1 pound of Cauliflower lack sufficient amounts of Selenium
• 1 pound of Unsweetened Rice Milk lack sufficient amounts of Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cauliflower has 6.7 times more Fiber and 6.9 times more Protein than Unsweetened Rice Milk.
• While 1 lb of Unsweetened Rice Milk contains 1.8 times more Carbohydrate and 2.8 times more Sugars than Raw Cauliflower.
• 1 pound of Unsweetened Rice Milk provide inadequate amounts of Fiber and Protein
• Both Raw Cauliflower as well as Unsweetened Rice Milk provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.