Comparing Nutrients in 1 pound Oat Bran VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Oat Bran	17%	16%	67%
Cauliflower	26%	8%	66%

Macro Nutrients

	Oat Bran	Cauliflower	Recommended Dietary Allowance
Energy	38.5% 1116kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	19% 6.02g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	34.3% 0.55g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	70.6% 12g	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	231% 300g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	9.07% 6.58g	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	184% 70g	24% 9.07g	38g per day for Men 19-50 years
Protein	140% 78.5g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Oat Bran	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	442% 5.3mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.76mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	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	59% 236μg	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	30.5% 4.6mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran	Cauliflower	Recommended Dietary Allowance
Calcium	26.3% 263mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	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	307% 24.5mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	254% 1066mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	1110% 25.5mg	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	476% 3329mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	75.5% 2567mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	373% 205μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.8% 29.7g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran VS Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Oat Bran versus 1 lb of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oat Bran vs Cauliflower:

• 1 pound of Oat Bran has 23.4 times more Vitamin B1, 3.7 times more Vitamin B2, 1.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 12.6 times more Vitamin E than Cauliflower.
• While 1 lb of Raw Cauliflower contains more Vitamin C and 4.8 times more Vitamin K than Raw Oat Bran.
• Both Oat Bran and Cauliflower provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Oat Bran have insufficient amounts of Vitamin C
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• Both Raw Oat Bran as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oat Bran vs Cauliflower:

• 1 pound of Oat Bran has 2.6 times more Calcium, 10.3 times more Copper, 12.9 times more Iron, 15.7 times more Magnesium, 36.3 times more Manganese, 16.7 times more Phosphorus, 1.9 times more Potassium, 75.3 times more Selenium and 11.5 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 7.5 times more Sodium and 14.1 times more Water than Raw Oat Bran.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oat Bran has 9.8 times more Energy, 25.1 times more Fat, 10.2 times more Saturated Fat, 8.1 times more Omega 3, 165.3 times more Omega 6, 13.3 times more Carbohydrate, 7.7 times more Fiber and 9 times more Protein than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.3 times more Sugars than Raw Oat Bran.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6