Comparing Nutrients in 1 pound Raspberries VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Cauliflower	26%	8%	66%

Macro Nutrients

	Raspberries	Cauliflower	Recommended Dietary Allowance
Energy	8.13% 236kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	35.7% 0.57g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	6.64% 1.13g	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	41.7% 54g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	27.7% 20g	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	14.7% 10.7g	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	% 8.44g	% 4.26g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 0g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	24% 9.07g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Cauliflower	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	64.2% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	52% 15.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	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	132% 119mg	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	26.3% 3.95mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Cauliflower	Recommended Dietary Allowance
Calcium	11.3% 113mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	39% 3.13mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	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	18.8% 132mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	10.5% 389g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Raspberries vs Cauliflower:

• 1 pound of Raspberries has 10.9 times more Vitamin E than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B5, 3.3 times more Vitamin B6, 2.7 times more Vitamin B9, 1.8 times more Vitamin C and 2 times more Vitamin K than Raw Raspberries.
• Both Raspberries and Cauliflower provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• Both Raw Raspberries 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 Raspberries vs Cauliflower:

• 1 pound of Raspberries has 2.3 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 4.3 times more Manganese and 1.6 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.5 times more Phosphorus, 2 times more Potassium and 30 times more Sodium than Raw Raspberries.
• Both Raspberries and Cauliflower contain similar levels of Calcium and Water per one pound.
• Both Raw Raspberries as well as Raw Cauliflower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raspberries has 8.4 times more Omega 3, 2.4 times more Carbohydrate, 2.3 times more Sugars, 2.4 times more Fructose and 3.3 times more Fiber than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.6 times more Protein than Raw Raspberries.
• 1 pound of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Raspberries as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in one pound.