Comparing Nutrients in 1 pound Cauliflower VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Oat Milk	14%	15%	71%

Macro Nutrients

	Cauliflower	Oat Milk	Recommended Dietary Allowance
Energy	3.9% 113kcal	8.37% 243kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	2.83% 0.91g	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	8% 1.36g	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	34% 44g	130g per day for Men 19-50 years
Sugars	12% 8.66g	0.63% 0.45g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Oat Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	5.67% 0.91mg	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	0% 0mg	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	5.44% 21.8μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31% 187IU	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	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Oat Milk	Recommended Dietary Allowance
Calcium	9.98% 100mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	50.4% 0.45mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	99% 2.27mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	6.63% 225mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	35.5% 19.5μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	11.3% 418g	10.6% 393g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Oat Milk per 1 lb

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

Lets compare vitamin content per 1 pound of Cauliflower vs Oat Milk:

• 1 pound of Cauliflower has 2.5 times more Vitamin B3, more Vitamin B6, 11.9 times more Vitamin B9, more Vitamin C and 51.7 times more Vitamin K than Oat Milk.
• While 1 lb of Oat Milk contains more Vitamin A, 2 times more Vitamin B1, 3.3 times more Vitamin B2 and more Vitamin D than Raw Cauliflower.
• 1 pound of Cauliflower have insufficient amounts of Vitamin A and Vitamin D
• 1 pound of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Oat Milk have insufficient amounts of Vitamin B12 and Vitamin E in one pound.

Comparing minerals per 1 pound for Cauliflower vs Oat Milk:

• 1 pound of Cauliflower has 6 times more Potassium than Oat Milk.
• While 1 lb of Oat Milk contains 5.6 times more Calcium, 2.6 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 3.2 times more Manganese, 1.4 times more Phosphorus, 7.2 times more Selenium, 1.5 times more Sodium and 1.9 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Oat Milk contain similar levels of Water per one pound.
• 1 pound of Cauliflower lack sufficient amounts of Selenium
• 1 pound of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cauliflower has 19.1 times more Sugars and 1.3 times more Fiber than Oat Milk.
• While 1 lb of Oat Milk contains 2 times more Carbohydrate than Raw Cauliflower.
• Both Cauliflower and Oat Milk offer comparable quantities of Protein per one pound.
• Both Raw Cauliflower as well as Oat Milk provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.