Comparing Nutrients in 1 pound Cereals ready-to-eat, POST, ALPHA-BITS VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cereals ready-to-eat, POST, ALPHA-BITS	Cauliflower	Recommended Dietary Allowance
Energy	61% 1764kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	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	280% 364g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	131% 95g	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	NA	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	NA	% 4.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	84.8% 32.2g	24% 9.07g	38g per day for Men 19-50 years
Protein	81% 45.4g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, ALPHA-BITS	Cauliflower	Recommended Dietary Allowance
Vitamin A	373% 3361μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	491% 5.9mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	473% 75.7mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.6% 3.43mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	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	756% 3025μg	64.6% 259μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	945% 22.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 91mg	243% 219mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	202% 1211IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.37% 1.4mg	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 ready-to-eat, POST, ALPHA-BITS	Cauliflower	Recommended Dietary Allowance
Calcium	16% 159mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	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	1701% 136mg	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	NA	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	200% 1402mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	172% 95μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	179% 2685mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, ALPHA-BITS VS Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, POST, ALPHA-BITS 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 ready-to-eat, POST, ALPHA-BITS vs Cauliflower:

• 1 pound of Cereals ready-to-eat, POST, ALPHA-BITS has more Vitamin A, 26 times more Vitamin B1, 23.3 times more Vitamin B2, 32.9 times more Vitamin B3, 9.2 times more Vitamin B6, 11.7 times more Vitamin B9, more Vitamin B12, more Vitamin D and 3.9 times more Vitamin E than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2.4 times more Vitamin C and 11.1 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.
• Both Cereals ready-to-eat, POST, ALPHA-BITS and Cauliflower provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Vitamin K
• 1 pound of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 1 pound for Cereals ready-to-eat, POST, ALPHA-BITS vs Cauliflower:

• 1 pound of Cereals ready-to-eat, POST, ALPHA-BITS has 1.6 times more Calcium, 7.7 times more Copper, 71.4 times more Iron, 6.6 times more Magnesium, 7 times more Phosphorus, 34.8 times more Selenium, 19.7 times more Sodium and 18.5 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 76.7 times more Water than Cereals ready-to-eat, POST, ALPHA-BITS.
• Both Cereals ready-to-eat, POST, ALPHA-BITS 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 ready-to-eat, POST, ALPHA-BITS has 15.6 times more Energy, 16.4 times more Fat, 8.5 times more Saturated Fat, 5.1 times more Omega 3, 107.7 times more Omega 6, 16.2 times more Carbohydrate, 11 times more Sugars, 3.6 times more Fiber and 5.2 times more Protein than Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6