Comparing Nutrients in 1 pound Cereals ready-to-eat, RALSTON Corn Biscuits VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Corn Biscuits	Cauliflower	Recommended Dietary Allowance
Energy	59% 1706kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	8.72% 1.5g	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	299% 389g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	59.5% 43g	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	% 43g	% 0g	g per day for Men 19-50 years
Fiber	31% 11.8g	24% 9.07g	38g per day for Men 19-50 years
Protein	47.2% 26.4g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Corn Biscuits	Cauliflower	Recommended Dietary Allowance
Vitamin A	550% 4953μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	575% 6.9mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	592% 7.7mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	619% 99mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	778% 10mg	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	93% 84mg	243% 219mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	252% 1510IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.02% 0.45mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Corn Biscuits	Cauliflower	Recommended Dietary Allowance
Calcium	171% 1715mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	36.8% 0.33mg	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	2176% 174mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	24.6% 172mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	232% 3479mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	706% 77.7mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON Corn Biscuits VS Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, RALSTON Corn Biscuits 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, RALSTON Corn Biscuits vs Cauliflower:

• 1 pound of Cereals ready-to-eat, RALSTON Corn Biscuits has more Vitamin A, 30.4 times more Vitamin B1, 28.3 times more Vitamin B2, 43.1 times more Vitamin B3, 12.1 times more Vitamin B6, 11.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cauliflower.
• While 1 lb of Raw Cauliflower contains 5.7 times more Vitamin B5, 2.6 times more Vitamin C and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.
• 1 pound of Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin K
• 1 pound of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, RALSTON Corn Biscuits as well as Raw Cauliflower have insufficient amounts of Vitamin E in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, RALSTON Corn Biscuits vs Cauliflower:

• 1 pound of Cereals ready-to-eat, RALSTON Corn Biscuits has 17.2 times more Calcium, 1.9 times more Copper, 91.4 times more Iron, 1.4 times more Manganese, 3.7 times more Selenium, 25.6 times more Sodium and 63.4 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.5 times more Potassium and 25.6 times more Water than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits and Cauliflower contain similar levels of Magnesium and Phosphorus 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, RALSTON Corn Biscuits has 15 times more Energy, 17.3 times more Carbohydrate, 5 times more Sugars, 1.3 times more Fiber and 3 times more Protein than Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy
• Both Cereals ready-to-eat, RALSTON Corn Biscuits as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in one pound.