Comparing Nutrients in 1 pound Cauliflower VS Cereals ready-to-eat, RALSTON Corn Biscuits

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Cauliflower	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	3.9% 113kcal	59% 1706kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	2.74% 0.88g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	8.72% 1.5g	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	299% 389g	130g per day for Men 19-50 years
Sugars	12% 8.66g	59.5% 43g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 43g	g per day for Men 19-50 years
Fiber	24% 9.07g	31% 11.8g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	47.2% 26.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	0% 0μg	550% 4953μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	575% 6.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	592% 7.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	619% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	778% 10mg	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	756% 3025μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	243% 219mg	93% 84mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	252% 1510IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	9.98% 100mg	171% 1715mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	36.8% 0.33mg	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	2176% 174mg	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	44% 1mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	26.7% 907mg	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	232% 3479mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	706% 77.7mg	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, RALSTON Corn Biscuits per 1 lb

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

• 1 pound of Cauliflower has 5.7 times more Vitamin B5, 2.6 times more Vitamin C and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 1 lb of Cereals ready-to-eat, RALSTON Corn Biscuits contains more Vitamin A, 30.4 times more Vitamin B1, 28.3 times more Vitamin B2, 43.1 times more Vitamin B3, 12.1 times more Vitamin B6, 11.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Cauliflower.
• 1 pound of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 pound of Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin K
• Both Raw Cauliflower as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin E in one pound.

Comparing minerals per 1 pound for Cauliflower vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 1 pound of Cauliflower has 1.5 times more Potassium and 25.6 times more Water than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 1 lb of Cereals ready-to-eat, RALSTON Corn Biscuits contains 17.2 times more Calcium, 1.9 times more Copper, 91.4 times more Iron, 1.4 times more Manganese, 3.7 times more Selenium, 25.6 times more Sodium and 63.4 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Cereals ready-to-eat, RALSTON Corn Biscuits contain similar levels of Magnesium and Phosphorus 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, RALSTON Corn Biscuits contains 15 times more Energy, 17.3 times more Carbohydrate, 5 times more Sugars, 1.3 times more Fiber and 3 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, RALSTON Corn Biscuits provide inadequate amounts of Omega 3 and Omega 6 in one pound.