Comparing Nutrients in 1 pound Cauliflower VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Flaxseed	13%	67%	20%

Macro Nutrients

	Cauliflower	Flaxseed	Recommended Dietary Allowance
Energy	3.9% 113kcal	83.5% 2422kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	6467% 103g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	158% 26.8g	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	101% 131g	130g per day for Men 19-50 years
Sugars	12% 8.66g	9.7% 7.03g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.2g	g per day for Men 19-50 years
Fiber	24% 9.07g	326% 124g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Flaxseed	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	621% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	511% 153μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	64.6% 259μg	99% 395μg	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	3.02% 2.72mg	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	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Flaxseed	Recommended Dietary Allowance
Calcium	9.98% 100mg	116% 1157mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	615% 5.53mg	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	325% 26mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	423% 1778mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	489% 11.3mg	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	416% 2912mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	108% 3688mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	179% 19.7mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.85% 31.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Flaxseed per 1 lb

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

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

• 1 pound of Cauliflower has 80.3 times more Vitamin C and 3.6 times more Vitamin K than Flaxseed.
• While 1 lb of Flaxseed contains 32.9 times more Vitamin B1, 2.7 times more Vitamin B2, 6.1 times more Vitamin B3, 1.5 times more Vitamin B5, 2.6 times more Vitamin B6, 1.5 times more Vitamin B9 and 3.9 times more Vitamin E than Raw Cauliflower.
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• 1 pound of Flaxseed have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cauliflower vs Flaxseed:

• 1 pound of Cauliflower has 13.2 times more Water than Flaxseed.
• While 1 lb of Flaxseed contains 11.6 times more Calcium, 31.3 times more Copper, 13.6 times more Iron, 26.1 times more Magnesium, 16 times more Manganese, 14.6 times more Phosphorus, 2.7 times more Potassium, 42.3 times more Selenium and 16.1 times more Zinc than Raw Cauliflower.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cauliflower has 1.2 times more Sugars than Flaxseed.
• While 1 lb of Flaxseed contains 21.4 times more Energy, 150.6 times more Fat, 28.2 times more Saturated Fat, 1520.9 times more Omega 3, 368.9 times more Omega 6, 5.8 times more Carbohydrate, 13.7 times more Fiber and 9.5 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6