Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Cauliflower	Recommended Dietary Allowance
Energy	57.7% 1674kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.67g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	45.4% 7.72g	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	260% 338g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	132% 96g	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	1.25% 0.91g	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	% 1.13g	% 4.26g	g per day for Men 19-50 years
Sucrose	% 93g	% 0g	g per day for Men 19-50 years
Fiber	98% 37g	24% 9.07g	38g per day for Men 19-50 years
Protein	84% 47g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Cauliflower	Recommended Dietary Allowance
Vitamin A	222% 1996μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	284% 3.7mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.3% 4.26mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	301% 3.9mg	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	217% 866μg	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	0.5% 0.45mg	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% 2.27mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Cauliflower	Recommended Dietary Allowance
Calcium	104% 1039mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	174% 1.56mg	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	471% 37.7mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	107% 449mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	550% 12.7mg	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	229% 1601mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	40.4% 1374mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	126% 1887mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, 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, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Cauliflower:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry has more Vitamin A, 14.3 times more Vitamin B1, 13.6 times more Vitamin B2, 18.1 times more Vitamin B3, 1.4 times more Vitamin B5, 4.7 times more Vitamin B6, 3.4 times more Vitamin B9 and 6.3 times more Vitamin E than Cauliflower.
• While 1 lb of Raw Cauliflower contains 482 times more Vitamin C and 8.2 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, 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, QUAKER, Instant Oatmeal, Cinnamon-Spice, 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, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Cauliflower:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry has 10.4 times more Calcium, 8.8 times more Copper, 19.8 times more Iron, 6.6 times more Magnesium, 18 times more Manganese, 8 times more Phosphorus, 4.8 times more Selenium, 13.9 times more Sodium and 9.6 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 12.5 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry 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 Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry has 14.8 times more Energy, 18.2 times more Fat, 6.2 times more Saturated Fat, 4.1 times more Omega 3, 106.4 times more Omega 6, 15 times more Carbohydrate, 11.1 times more Sugars, 4.1 times more Fiber and 5.4 times more Protein than Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6