Comparing Nutrients in 1 pound Cauliflower VS Okara

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Okara	18%	20%	62%

Macro Nutrients

	Cauliflower	Okara	Recommended Dietary Allowance
Energy	3.9% 113kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	8.1% 7.85g	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	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	17.8% 3.02g	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	42.7% 55.5g	130g per day for Men 19-50 years
Sugars	12% 8.66g	NA	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	NA	38g per day for Men 19-50 years
Protein	15.6% 8.7g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Okara	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	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	40% 0.52mg	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	29.5% 118μg	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	0% 0IU	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	Okara	Recommended Dietary Allowance
Calcium	9.98% 100mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	101% 0.91mg	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	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	79.7% 1.83mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	28.4% 966mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	87.4% 48μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	11.3% 418g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Okara per 1 lb

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

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

• 1 pound of Cauliflower has 2.5 times more Vitamin B1, 3 times more Vitamin B2, 5.1 times more Vitamin B3, 7.6 times more Vitamin B5, 1.6 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Okara.
• 1 pound of Okara have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• Both Raw Cauliflower as well as Okara have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cauliflower vs Okara:

• 1 pound of Cauliflower has 1.4 times more Potassium and 3.3 times more Sodium than Okara.
• While 1 lb of Okara contains 3.6 times more Calcium, 5.1 times more Copper, 3.1 times more Iron, 1.7 times more Magnesium, 2.6 times more Manganese, 1.4 times more Phosphorus, 17.7 times more Selenium and 2.1 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Okara contain similar levels of Water per one pound.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Okara contains 3 times more Energy, 5.9 times more Omega 3, 41.6 times more Omega 6, 2.5 times more Carbohydrate and 1.8 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6