Comparing Nutrients in 1 pound Raw Quinoa VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Cauliflower	26%	8%	66%

Macro Nutrients

	Raw Quinoa	Cauliflower	Recommended Dietary Allowance
Energy	57.6% 1669kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	73.7% 1.18g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	79.4% 13.5g	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	224% 291g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	NA	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	83.6% 31.8g	24% 9.07g	38g per day for Men 19-50 years
Protein	114% 64g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	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	209% 835μg	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	NA	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	73.8% 11mg	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

	Raw Quinoa	Cauliflower	Recommended Dietary Allowance
Calcium	21.3% 213mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	297% 2.68mg	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	259% 20.7mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	213% 894mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	401% 9.22mg	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	296% 2073mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	75% 2554mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	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	1.63% 60.2g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Quinoa VS Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Raw Quinoa vs Cauliflower:

• 1 pound of Raw Quinoa has 7.2 times more Vitamin B1, 5.3 times more Vitamin B2, 3 times more Vitamin B3, 2.6 times more Vitamin B6, 3.2 times more Vitamin B9 and 30.5 times more Vitamin E than Cauliflower.
• While 1 lb of Raw Cauliflower contains more Vitamin K than Raw Quinoa.
• Both Raw Quinoa and Cauliflower provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Raw Quinoa have insufficient amounts of Vitamin K
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• Both Raw Quinoa 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 Raw Quinoa vs Cauliflower:

• 1 pound of Raw Quinoa has 2.1 times more Calcium, 15.1 times more Copper, 10.9 times more Iron, 13.1 times more Magnesium, 13.1 times more Manganese, 10.4 times more Phosphorus, 1.9 times more Potassium, 14.2 times more Selenium and 11.5 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 6 times more Sodium and 6.9 times more Water than Raw Quinoa.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Quinoa has 14.7 times more Energy, 21.7 times more Fat, 5.4 times more Saturated Fat, 17.3 times more Omega 3, 186.1 times more Omega 6, 12.9 times more Carbohydrate, 3.5 times more Fiber and 7.4 times more Protein than Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6