Comparing Nutrients in 1 pound Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Cauliflower	Recommended Dietary Allowance
Energy	52.7% 1529kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.86g	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	30.5% 5.2g	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	276% 358g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	5.9% 4.26g	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	% 2.5g	% 0g	g per day for Men 19-50 years
Fiber	148% 56.2g	24% 9.07g	38g per day for Men 19-50 years
Protein	92% 51.6g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.4mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.3% 0.77mg	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	48.8% 195μg	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	0% 0mg	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, Shredded Wheat, original big biscuit	Cauliflower	Recommended Dietary Allowance
Calcium	25.4% 254mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	192% 1.72mg	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	149% 12mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	497% 11.4mg	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	243% 1701mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	51% 1728mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.75% 27.7g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit VS Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit 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, Shredded Wheat, original big biscuit vs Cauliflower:

• 1 pound of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit has 5.6 times more Vitamin B1, 1.5 times more Vitamin B2 and 12.3 times more Vitamin B3 than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2.2 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin C and 11.1 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit and Cauliflower provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Vitamin C and Vitamin K
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit vs Cauliflower:

• 1 pound of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit has 2.5 times more Calcium, 9.7 times more Copper, 6.3 times more Iron, 8.7 times more Magnesium, 16.3 times more Manganese, 8.5 times more Phosphorus, 1.3 times more Potassium, 4.7 times more Selenium and 10.7 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 15 times more Sodium and 15.1 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit has 13.5 times more Energy, 7.2 times more Fat, 5.1 times more Omega 3, 71.4 times more Omega 6, 15.9 times more Carbohydrate, 6.2 times more Fiber and 5.9 times more Protein than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6