Comparing Nutrients in 1 pound Soymilk, original and vanilla, light, with added calcium, vitamins A and D VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Cauliflower	26%	8%	66%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Cauliflower	Recommended Dietary Allowance
Energy	4.7% 136kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	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	12.2% 16g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	16.3% 12g	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	19.3% 10.8g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Cauliflower	Recommended Dietary Allowance
Vitamin A	30.7% 277μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	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	10.2% 41μg	64.6% 259μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	189% 4.54μg	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	35.5% 213IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Cauliflower	Recommended Dietary Allowance
Calcium	55.8% 558mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	24.4% 1.95mg	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	NA	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	56.4% 395mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	14.5% 218mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11.4% 420g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, original and vanilla, light, with added calcium, vitamins A and D VS Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Soymilk, original and vanilla, light, with added calcium, vitamins A and D versus 1 lb of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Cauliflower:

• 1 pound of Soymilk, original and vanilla, light, with added calcium, vitamins A and D has more Vitamin A, 3.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.4 times more Vitamin B1, 2.3 times more Vitamin B3, 11.5 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin C and 9.7 times more Vitamin K than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• 1 pound of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin C and Vitamin K
• 1 pound of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D as well as Raw Cauliflower have insufficient amounts of Vitamin E in one pound.

Comparing minerals per 1 pound for Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Cauliflower:

• 1 pound of Soymilk, original and vanilla, light, with added calcium, vitamins A and D has 5.6 times more Calcium, 2.2 times more Copper, 2 times more Phosphorus, 3.8 times more Selenium and 1.6 times more Sodium than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2.6 times more Potassium than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Cauliflower contain similar levels of Iron, 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 Soymilk, original and vanilla, light, with added calcium, vitamins A and D has 3.3 times more Omega 3, 23.6 times more Omega 6, 1.4 times more Sugars and 1.2 times more Protein than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.4 times more Carbohydrate and 6.7 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• 1 pound of Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• 1 pound of Cauliflower provide inadequate amounts of Omega 3 and Omega 6
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D as well as Raw Cauliflower provide inadequate amounts of Energy in one pound.