Comparing Nutrients in 1 pound Cauliflower VS Figs

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Figs	4%	3%	93%

Macro Nutrients

	Cauliflower	Figs	Recommended Dietary Allowance
Energy	3.9% 113kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	3.84% 0.65g	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	67% 87g	130g per day for Men 19-50 years
Sugars	12% 8.66g	102% 73.8g	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	34.6% 13g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Figs	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	39.4% 0.51mg	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	6.8% 27.2μg	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	10% 9.07mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	17.8% 21.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Figs	Recommended Dietary Allowance
Calcium	9.98% 100mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	35.3% 0.32mg	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	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	25.2% 0.58mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	11.3% 418g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Figs per 1 lb

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

Lets compare vitamin content per 1 pound of Cauliflower vs Figs:

• 1 pound of Cauliflower has 1.3 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6, 9.5 times more Vitamin B9, 24.1 times more Vitamin C and 3.3 times more Vitamin K than Figs.
• Both Cauliflower and Figs provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Figs have insufficient amounts of Vitamin B9
• Both Raw Cauliflower as well as Raw Figs have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cauliflower vs Figs:

• 1 pound of Cauliflower has 1.2 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Potassium, 30 times more Sodium and 1.8 times more Zinc than Figs.
• While 1 lb of Raw Figs contains 1.6 times more Calcium and 1.8 times more Copper than Raw Cauliflower.
• Both Cauliflower and Figs contain similar levels of Iron, Magnesium and Water per one pound.
• 1 pound of Figs lack sufficient amounts of Zinc
• Both Raw Cauliflower as well as Raw Figs lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cauliflower has 2.6 times more Protein than Figs.
• While 1 lb of Raw Figs contains 3 times more Energy, 3.9 times more Carbohydrate, 8.5 times more Sugars and 1.5 times more Fiber than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy
• 1 pound of Figs provide inadequate amounts of Protein
• Both Raw Cauliflower as well as Raw Figs provide inadequate amounts of Omega 3 and Omega 6 in one pound.