Comparing Nutrients in 1 pound Cauliflower VS Cereals ready-to-eat, FAMILIA

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cereals ready-to-eat, FAMILIA	10%	15%	75%

Macro Nutrients

	Cauliflower	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Energy	3.9% 113kcal	60.7% 1760kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	10% 3.23g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	41.3% 7.02g	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	258% 335g	130g per day for Men 19-50 years
Sugars	12% 8.66g	145% 105g	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	101% 38.6g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	51% 8.16mg	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	35% 0.45mg	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	18% 72.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	55% 1.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	243% 219mg	3.02% 2.72mg	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	35% 5.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	14.4% 17.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Calcium	9.98% 100mg	78.5% 785mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	205% 1.85mg	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	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	342% 1438mg	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	218% 1529mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	66% 2241mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	143% 78.5μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.23% 8.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cereals ready-to-eat, FAMILIA per 1 lb

Compare the macro and micronutrient content in 1 lb of Cauliflower versus 1 lb of Cereals ready-to-eat, FAMILIA 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, FAMILIA:

• 1 pound of Cauliflower has 1.8 times more Vitamin B6, 3.6 times more Vitamin B9, 80.3 times more Vitamin C and 4.1 times more Vitamin K than Cereals ready-to-eat, FAMILIA.
• While 1 lb of Cereals ready-to-eat, FAMILIA contains 6.4 times more Vitamin B1, 9.2 times more Vitamin B2, 3.6 times more Vitamin B3, more Vitamin B12 and 14.5 times more Vitamin E than Raw Cauliflower.
• 1 pound of Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• 1 pound of Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Cauliflower vs Cereals ready-to-eat, FAMILIA:

• 1 pound of Cauliflower has 3.8 times more Sodium and 48.5 times more Water than Cereals ready-to-eat, FAMILIA.
• While 1 lb of Cereals ready-to-eat, FAMILIA contains 7.9 times more Calcium, 10.4 times more Copper, 6.6 times more Iron, 21.1 times more Magnesium, 7.7 times more Phosphorus, 1.7 times more Potassium, 28.8 times more Selenium and 7.1 times more Zinc than Raw Cauliflower.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, FAMILIA contains 15.5 times more Energy, 22.5 times more Fat, 5.5 times more Saturated Fat, 6.1 times more Omega 3, 96.8 times more Omega 6, 14.8 times more Carbohydrate, 12.1 times more Sugars, 4.3 times more Fiber and 4.9 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6