Comparing Nutrients in 1 pound Desserts, apple crisp, prepared-from-recipe VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%
Cauliflower	26%	8%	66%

Macro Nutrients

	Desserts, apple crisp, prepared-from-recipe	Cauliflower	Recommended Dietary Allowance
Energy	25% 730kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	28.7% 4.88g	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	108% 140g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	123% 89.3g	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	16.7% 6.35g	24% 9.07g	38g per day for Men 19-50 years
Protein	14% 7.94g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Desserts, apple crisp, prepared-from-recipe	Cauliflower	Recommended Dietary Allowance
Vitamin A	14.6% 132μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.84mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.35% 0.42mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	18% 72.6μg	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	11% 9.98mg	243% 219mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.72mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Desserts, apple crisp, prepared-from-recipe	Cauliflower	Recommended Dietary Allowance
Calcium	16% 159mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	35.8% 0.32mg	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	46.5% 3.7mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	25.6% 0.59mg	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	18% 127mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	7.7% 285g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Desserts, apple crisp, prepared-from-recipe VS Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Desserts, apple crisp, prepared-from-recipe versus 1 lb of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Desserts, apple crisp, prepared-from-recipe vs Cauliflower:

• 1 pound of Desserts, apple crisp, prepared-from-recipe has more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3 and 4.8 times more Vitamin E than Cauliflower.
• While 1 lb of Raw Cauliflower contains 7.3 times more Vitamin B5, 4.6 times more Vitamin B6, 3.6 times more Vitamin B9, 21.9 times more Vitamin C and 3.8 times more Vitamin K than Desserts, apple crisp, prepared-from-recipe.
• 1 pound of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5
• 1 pound of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Desserts, apple crisp, prepared-from-recipe as well as Raw Cauliflower have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Desserts, apple crisp, prepared-from-recipe vs Cauliflower:

• 1 pound of Desserts, apple crisp, prepared-from-recipe has 1.6 times more Calcium, 1.8 times more Copper, 2 times more Iron, 5.8 times more Selenium and 11.7 times more Sodium than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.9 times more Magnesium, 1.6 times more Phosphorus, 3.8 times more Potassium, 1.5 times more Zinc and 1.5 times more Water than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Cauliflower contain similar levels of Manganese per one pound.
• 1 pound of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Zinc
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Desserts, apple crisp, prepared-from-recipe has 6.4 times more Energy, 12.3 times more Fat, 5.3 times more Saturated Fat, 4.6 times more Omega 3, 67.2 times more Omega 6, 6.2 times more Carbohydrate and 10.3 times more Sugars than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.4 times more Fiber than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Cauliflower offer comparable quantities of Protein per one pound.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6