Comparing Nutrients in 1 pound Dry Quick Oats VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Cauliflower	26%	8%	66%

Macro Nutrients

	Dry Quick Oats	Cauliflower	Recommended Dietary Allowance
Energy	59.3% 1719kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.03g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	58.7% 9.98g	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	236% 307g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	0% 0g	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	% 0g	% 4.26g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 0g	g per day for Men 19-50 years
Fiber	121% 46g	24% 9.07g	38g per day for Men 19-50 years
Protein	107% 59.6g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	174% 2.1mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	64.2% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	331% 99μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.3% 145μg	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	12.7% 1.9mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Cauliflower	Recommended Dietary Allowance
Calcium	20.6% 206mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	216% 1.94mg	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	246% 19.7mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	637% 14.7mg	30.6% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	1613% 726μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	251% 1755mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.2% 3.03mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	1.33% 49g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Quick Oats VS Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Dry Quick Oats vs Cauliflower:

• 1 pound of Dry Quick Oats has 9.2 times more Vitamin B1, 2.6 times more Vitamin B2, 2.2 times more Vitamin B3, 1.7 times more Vitamin B5 and 5.3 times more Vitamin E than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.8 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 7.8 times more Vitamin K than Dry Regular and Quick Oats Cereals.
• 1 pound of Dry Quick Oats have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• Both Dry Regular and Quick Oats Cereals as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dry Quick Oats vs Cauliflower:

• 1 pound of Dry Quick Oats has 2.1 times more Calcium, 11 times more Copper, 10.3 times more Iron, 8.4 times more Magnesium, 20.8 times more Manganese, 8.8 times more Phosphorus, 42.3 times more Selenium and 10.1 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 44.9 times more Sodium and 8.5 times more Water than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Cauliflower contain similar levels of Potassium per one pound.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Quick Oats has 15.2 times more Energy, 23.3 times more Fat, 8.5 times more Saturated Fat, 6.7 times more Omega 3, 137.5 times more Omega 6, 13.6 times more Carbohydrate, 5.1 times more Fiber and 6.8 times more Protein than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.9 times more Sugars than Dry Regular and Quick Oats Cereals.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6