Comparing Nutrients in 1 pound Cauliflower VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Cauliflower	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	3.9% 113kcal	63% 1833kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	9.07% 2.9g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	314% 409g	130g per day for Men 19-50 years
Sugars	12% 8.66g	267% 193g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	0% 0μg	549% 4944μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	552% 6.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	876% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	751% 120mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	956% 12.4mg	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	562% 2250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1304% 31.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	243% 219mg	5.04% 4.54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	147% 885IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	38.4% 5.76mg	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	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	9.98% 100mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	64.5% 0.58mg	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	432% 34.6mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	124% 2.86mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	191% 2858mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	247% 27mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES per 1 lb

Compare the macro and micronutrient content in 1 lb of Cauliflower versus 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES 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, MALT-O-MEAL, Fruity DYNO-BITES:

• 1 pound of Cauliflower has 48.2 times more Vitamin C and 77.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contains more Vitamin A, 29.2 times more Vitamin B1, 41.8 times more Vitamin B2, 52.3 times more Vitamin B3, 14.9 times more Vitamin B6, 8.7 times more Vitamin B9, more Vitamin B12, more Vitamin D and 15.9 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 1 pound for Cauliflower vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 1 pound of Cauliflower has 7.3 times more Calcium, 3.9 times more Potassium and 76.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contains 3.3 times more Copper, 18.1 times more Iron, 4.1 times more Manganese, 1.5 times more Phosphorus, 15 times more Selenium, 21 times more Sodium and 22.2 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain similar levels of Magnesium per one pound.
• 1 pound of Cauliflower lack sufficient amounts of Selenium
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cauliflower has 2 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contains 16.2 times more Energy, 11.3 times more Fat, 4.9 times more Saturated Fat, 18.1 times more Carbohydrate, 22.3 times more Sugars and 2 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 3 and Omega 6 in one pound.