Comparing Nutrients in 1 pound Puddings, chocolate, ready-to-eat, fat free VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
Cauliflower	26%	8%	66%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Cauliflower	Recommended Dietary Allowance
Energy	14.5% 422kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	99% 71.4g	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	3.6% 1.36g	24% 9.07g	38g per day for Men 19-50 years
Protein	15.6% 8.75g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.47% 0.39mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	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	3.4% 13.6μg	64.6% 259μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.3% 0.68μg	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	0.38% 0.45μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Cauliflower	Recommended Dietary Allowance
Calcium	17.7% 177mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	96% 7.67mg	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	15.4% 0.35mg	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	35% 245mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	46.6% 699mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	9.35% 346g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate, ready-to-eat, fat free VS Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Puddings, chocolate, ready-to-eat, fat free 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, chocolate, ready-to-eat, fat free vs Cauliflower:

• 1 pound of Puddings, chocolate, ready-to-eat, fat free has 1.2 times more Vitamin B2 and more Vitamin B12 than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2.8 times more Vitamin B1, 5.8 times more Vitamin B3, 4.5 times more Vitamin B5, 11.5 times more Vitamin B6, 19 times more Vitamin B9, more Vitamin C and 155 times more Vitamin K than Puddings, chocolate, ready-to-eat, fat free.
• 1 pound of Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• 1 pound of Cauliflower have insufficient amounts of Vitamin B12
• Both Puddings, chocolate, ready-to-eat, fat free as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Puddings, chocolate, ready-to-eat, fat free vs Cauliflower:

• 1 pound of Puddings, chocolate, ready-to-eat, fat free has 1.8 times more Calcium, 2.1 times more Copper, 4 times more Iron, 1.2 times more Phosphorus, 2.7 times more Selenium and 5.1 times more Sodium than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2 times more Manganese and 1.4 times more Potassium than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Cauliflower contain similar levels of Magnesium, Zinc and Water per one pound.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Puddings, chocolate, ready-to-eat, fat free has 3.7 times more Energy, 4.2 times more Carbohydrate and 8.2 times more Sugars than Cauliflower.
• While 1 lb of Raw Cauliflower contains 6.7 times more Fiber than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Cauliflower offer comparable quantities of Protein per one pound.
• 1 pound of Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Fiber
• 1 pound of Cauliflower provide inadequate amounts of Energy
• Both Puddings, chocolate, ready-to-eat, fat free as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in one pound.