Comparing Nutrients in 1 pound Cauliflower VS Frontier, Nutritional Yeast

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Frontier, Nutritional Yeast	53%	7%	40%

Macro Nutrients

	Cauliflower	Frontier, Nutritional Yeast	Recommended Dietary Allowance
Energy	3.9% 113kcal	58.7% 1701kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	14.5% 14g	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	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	NA	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	131% 170g	130g per day for Men 19-50 years
Sugars	12% 8.66g	78.2% 56.7g	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	224% 85.3g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	405% 227g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Frontier, Nutritional Yeast	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	1058% 12.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	13712% 178mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	1063% 170mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	1451% 72.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	1082% 14mg	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	1701% 6804μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	243% 219mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Frontier, Nutritional Yeast	Recommended Dietary Allowance
Calcium	9.98% 100mg	56.7% 567mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	NA	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	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	40% 1356mg	279% 9480mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	9.46% 142mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	NA	11mg per day for Men 19-50 years
Water	11.3% 418g	NA	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Frontier, Nutritional Yeast per 1 lb

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

Lets compare vitamin content per 1 pound of Cauliflower vs Frontier, Nutritional Yeast:

• 1 pound of Cauliflower has more Vitamin C than Frontier, Nutritional Yeast.
• While 1 lb of Fortified Nutritional Yeast by Frontier contains 56 times more Vitamin B1, 655 times more Vitamin B2, 74 times more Vitamin B3, 24 times more Vitamin B5, 16.8 times more Vitamin B6 and 26.3 times more Vitamin B9 than Raw Cauliflower.
• 1 pound of Frontier, Nutritional Yeast have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Fortified Nutritional Yeast by Frontier have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Cauliflower vs Frontier, Nutritional Yeast:

• 1 lb of Fortified Nutritional Yeast by Frontier contains 5.7 times more Calcium, 10.7 times more Iron and 7 times more Potassium than Raw Cauliflower.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Fortified Nutritional Yeast by Frontier contains 15 times more Energy, 11.1 times more Fat, 7.5 times more Carbohydrate, 6.5 times more Sugars, 9.4 times more Fiber and 26 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy