Comparing Nutrients in 1 pound Cereals, oats, instant, fortified, maple and brown sugar, dry VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cauliflower	Recommended Dietary Allowance
Energy	60.4% 1751kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	11% 3.53g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	41.3% 7.02g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 348g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	189% 137g	12% 8.66g	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	1.13% 0.82g	6.07% 4.4g	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	% 1.77g	% 4.26g	g per day for Men 19-50 years
Sucrose	% 135g	% 0g	g per day for Men 19-50 years
Fiber	86% 32.7g	24% 9.07g	38g per day for Men 19-50 years
Protein	75% 42g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cauliflower	Recommended Dietary Allowance
Vitamin A	349% 3139μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	404% 4.85mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	350% 4.54mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	333% 53.2mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	511% 6.64mg	64.2% 0.83mg	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	168% 671μg	64.6% 259μg	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	0% 0mg	243% 219mg	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	15.4% 2.3mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cauliflower	Recommended Dietary Allowance
Calcium	117% 1170mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	587% 47mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	97% 408mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	453% 10.4mg	30.6% 0.7mg	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	198% 1383mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	48% 1637mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	139% 76.2μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	153% 2291mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.78% 29g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, maple and brown sugar, dry VS Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, oats, instant, fortified, maple and brown sugar, dry versus 1 lb of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Cauliflower:

• 1 pound of Cereals, oats, instant, fortified, maple and brown sugar, dry has more Vitamin A, 21.4 times more Vitamin B1, 16.7 times more Vitamin B2, 23.2 times more Vitamin B3, 8 times more Vitamin B6, 2.6 times more Vitamin B9 and 6.4 times more Vitamin E than Cauliflower.
• While 1 lb of Raw Cauliflower contains more Vitamin C and 11.1 times more Vitamin K than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Cauliflower provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Cauliflower:

• 1 pound of Cereals, oats, instant, fortified, maple and brown sugar, dry has 11.7 times more Calcium, 6.2 times more Copper, 24.7 times more Iron, 6 times more Magnesium, 14.8 times more Manganese, 6.9 times more Phosphorus, 1.2 times more Potassium, 28 times more Selenium, 16.8 times more Sodium and 6.4 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 14.4 times more Water than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, oats, instant, fortified, maple and brown sugar, dry has 15.4 times more Energy, 16.9 times more Fat, 6 times more Saturated Fat, 3.4 times more Omega 3, 96.8 times more Omega 6, 15.4 times more Carbohydrate, 15.9 times more Sugars, 3.6 times more Fiber and 4.8 times more Protein than Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6