Comparing Nutrients in 1 pound Cauliflower VS Onion Powder

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Onion Powder	11%	3%	86%

Macro Nutrients

	Cauliflower	Onion Powder	Recommended Dietary Allowance
Energy	3.9% 113kcal	53.3% 1547kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	4.86% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	6.78% 1.15g	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	276% 359g	130g per day for Men 19-50 years
Sugars	12% 8.66g	41.5% 30g	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	10.4% 7.57g	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	% 3.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 17.6g	g per day for Men 19-50 years
Fiber	24% 9.07g	181% 69g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	84.3% 47.2g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Onion Powder	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	173% 2.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	66.4% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	251% 3.26mg	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	72.6% 290μg	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	118% 106mg	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	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Onion Powder	Recommended Dietary Allowance
Calcium	9.98% 100mg	174% 1742mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	297% 2.68mg	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	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	122% 513mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	256% 5.9mg	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	209% 1461mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	131% 4468mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.66% 24.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Onion Powder per 1 lb

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

Lets compare vitamin content per 1 pound of Cauliflower vs Onion Powder:

• 1 pound of Cauliflower has 1.6 times more Vitamin B3, 2.1 times more Vitamin C and 3.8 times more Vitamin K than Onion Powder.
• While 1 lb of Onion Powder Spices contains 9.1 times more Vitamin B1, 1.3 times more Vitamin B2 and 3.9 times more Vitamin B6 than Raw Cauliflower.
• Both Cauliflower and Onion Powder provide similar amounts of Vitamin B5 and Vitamin B9 per one pound.
• Both Raw Cauliflower as well as Onion Powder Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cauliflower vs Onion Powder:

• 1 pound of Cauliflower has 17.1 times more Water than Onion Powder.
• While 1 lb of Onion Powder Spices contains 17.5 times more Calcium, 15.1 times more Copper, 9.3 times more Iron, 7.5 times more Magnesium, 8.4 times more Manganese, 7.3 times more Phosphorus, 3.3 times more Potassium, 23.8 times more Selenium, 2.4 times more Sodium and 15 times more Zinc than Raw Cauliflower.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Onion Powder Spices contains 13.6 times more Energy, 15.9 times more Carbohydrate, 3.5 times more Sugars, 1.7 times more Fructose, 7.6 times more Fiber and 5.4 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Onion Powder Spices provide inadequate amounts of Omega 3 and Omega 6 in one pound.