Comparing Nutrients in 1 pound Cauliflower VS TVP

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
TVP	59%	3%	38%

Macro Nutrients

	Cauliflower	TVP	Recommended Dietary Allowance
Energy	3.9% 113kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	10.7% 1.8g	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	112% 145g	130g per day for Men 19-50 years
Sugars	12% 8.66g	59.4% 43g	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	174% 66.2g	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	TVP	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	227% 2.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	54% 8.6mg	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	174% 2.27mg	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	340% 1361μg	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	6.05% 0.91mg	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	TVP	Recommended Dietary Allowance
Calcium	9.98% 100mg	118% 1179mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	756% 6.8mg	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	567% 45.4mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	324% 1361mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	789% 18mg	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	460% 3221mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	334% 11340mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	181% 100μg	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	231% 25.4mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.86% 31.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS TVP per 1 lb

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

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

• 1 pound of Cauliflower has more Vitamin C and 3.8 times more Vitamin K than TVP.
• While 1 lb of Textured Vegetable Protein, Dry contains 12 times more Vitamin B1, 5 times more Vitamin B2, 3.7 times more Vitamin B3, 2.7 times more Vitamin B6 and 5.3 times more Vitamin B9 than Raw Cauliflower.
• 1 pound of TVP have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Textured Vegetable Protein, Dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cauliflower vs TVP:

• 1 pound of Cauliflower has 13.2 times more Water than TVP.
• While 1 lb of Textured Vegetable Protein, Dry contains 11.8 times more Calcium, 38.5 times more Copper, 23.8 times more Iron, 20 times more Magnesium, 25.8 times more Manganese, 16.1 times more Phosphorus, 8.4 times more Potassium, 36.7 times more Selenium and 20.7 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 Textured Vegetable Protein, Dry contains 13.2 times more Energy, 6.7 times more Omega 3, 25 times more Omega 6, 6.4 times more Carbohydrate, 5 times more Sugars, 7.3 times more Fiber and 26 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6