Comparing Nutrients in 1 pound Puddings, banana, dry mix, instant VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Puddings, banana, dry mix, instant	0%	1%	99%
Cauliflower	26%	8%	66%

Macro Nutrients

	Puddings, banana, dry mix, instant	Cauliflower	Recommended Dietary Allowance
Energy	57.4% 1665kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	8.27% 1.4g	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	323% 420g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	479% 347g	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	0% 0g	24% 9.07g	38g per day for Men 19-50 years
Protein	0% 0g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, banana, dry mix, instant	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.38% 0.005mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.05% 0.014mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.057% 0.009mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.54% 0.027mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.35% 0.005mg	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	0% 0μg	64.6% 259μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, banana, dry mix, instant	Cauliflower	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	6.8% 0.54mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	1.97% 0.045mg	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	521% 3647mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	453% 6799mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, banana, dry mix, instant VS Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Puddings, banana, dry mix, instant versus 1 lb of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Puddings, banana, dry mix, instant vs Cauliflower:

• 1 lb of Raw Cauliflower contains 50 times more Vitamin B1, 20 times more Vitamin B2, 253.5 times more Vitamin B3, 111.2 times more Vitamin B5, 184 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, instant.
• 1 pound of Puddings, banana, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Puddings, banana, dry mix, instant as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Puddings, banana, dry mix, instant vs Cauliflower:

• 1 pound of Puddings, banana, dry mix, instant has 18.3 times more Phosphorus and 50 times more Sodium than Cauliflower.
• While 1 lb of Raw Cauliflower contains 3.7 times more Calcium, 1.9 times more Copper, 3.5 times more Iron, 7.5 times more Magnesium, 15.5 times more Manganese, 19.9 times more Potassium, 6.8 times more Zinc and 32.9 times more Water than Puddings, banana, dry mix, instant.
• 1 pound of Puddings, banana, dry mix, instant lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Potassium and Zinc
• Both Puddings, banana, dry mix, instant as well as Raw Cauliflower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Puddings, banana, dry mix, instant has 14.7 times more Energy, 2.7 times more Omega 3, 18.7 times more Carbohydrate and 40.1 times more Sugars than Cauliflower.
• While 1 lb of Raw Cauliflower contains more Fiber and more Protein than Puddings, banana, dry mix, instant.
• 1 pound of Puddings, banana, dry mix, instant provide inadequate amounts of Fiber and Protein
• 1 pound of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Puddings, banana, dry mix, instant as well as Raw Cauliflower provide inadequate amounts of Omega 6 in one pound.