Comparing Nutrients in 1 pound Cauliflower VS Cereals ready-to-eat, BARBARA'S PUFFINS, original

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%

Macro Nutrients

	Cauliflower	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Energy	3.9% 113kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	17.3% 16.8g	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	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	27.3% 4.65g	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	293% 381g	130g per day for Men 19-50 years
Sugars	12% 8.66g	116% 84g	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	221% 84g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	54% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	84.8% 1.1mg	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	21.5% 86μg	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	280% 252mg	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	27% 4.04mg	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	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Calcium	9.98% 100mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	152% 1.37mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	116% 485mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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	28.5% 200mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	42% 1429mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	138% 75.7μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	213% 3193mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	52.8% 5.8mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cereals ready-to-eat, BARBARA'S PUFFINS, original per 1 lb

Compare the macro and micronutrient content in 1 lb of Cauliflower versus 1 lb of Cereals ready-to-eat, BARBARA'S PUFFINS, original to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cauliflower vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• 1 pound of Cauliflower has 3 times more Vitamin B9 and 22.1 times more Vitamin K than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While 1 lb of Cereals ready-to-eat, BARBARA'S PUFFINS, original contains 2.2 times more Vitamin B1, 3.7 times more Vitamin B3, 1.3 times more Vitamin B6 and 11.1 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Cereals ready-to-eat, BARBARA'S PUFFINS, original provide similar amounts of Vitamin B2 and Vitamin C per one pound.
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• 1 pound of Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Vitamin K
• Both Raw Cauliflower as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cauliflower vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• 1 pound of Cauliflower has 25.6 times more Water than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While 1 lb of Cereals ready-to-eat, BARBARA'S PUFFINS, original contains 3.2 times more Calcium, 7.7 times more Copper, 3.2 times more Iron, 7.1 times more Magnesium, 2.9 times more Phosphorus, 27.8 times more Selenium, 23.5 times more Sodium and 4.7 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Cereals ready-to-eat, BARBARA'S PUFFINS, original contain similar levels of Potassium per one pound.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, BARBARA'S PUFFINS, original contains 13.3 times more Energy, 13.2 times more Fat, 2.7 times more Omega 3, 64.1 times more Omega 6, 16.9 times more Carbohydrate, 9.7 times more Sugars, 9.3 times more Fiber and 3.9 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6