Comparing Nutrients in 1 pound Black Pepper VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Black Pepper	Boiled Cauliflower	Recommended Dietary Allowance
Energy	39.3% 1139kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	15.2% 14.8g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	4% 2.9g	13% 9.43g	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	1.44% 1.04g	NA	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	302% 115g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	84% 47g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.4% 5.2mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.35mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.3mg	60.4% 0.78mg	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	19.3% 77μg	50% 200μg	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	0% 0mg	223% 201mg	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	31.4% 4.7mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	619% 743μg	52% 62.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	201% 2009mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	670% 6.03mg	9.07% 0.082mg	0.9mg per day for Men 19-50 years
Fluoride	3.88% 155μg	NA	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	551% 44mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	185% 776mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	2515% 58mg	26% 0.6mg	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	102% 717mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	177% 6028mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	1.53% 56.5g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Pepper VS Boiled Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Black Pepper vs Boiled Cauliflower:

• 1 pound of Black Pepper has 27 times more Vitamin A, 2.6 times more Vitamin B1, 3.5 times more Vitamin B2, 2.8 times more Vitamin B3, 2.8 times more Vitamin B5, 1.7 times more Vitamin B6, 14.9 times more Vitamin E and 11.9 times more Vitamin K than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 2.6 times more Vitamin B9 and more Vitamin C than Black Pepper Spices.
• 1 pound of Black Pepper have insufficient amounts of Vitamin C
• 1 pound of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Black Pepper Spices as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Black Pepper vs Boiled Cauliflower:

• 1 pound of Black Pepper has 27.7 times more Calcium, 73.9 times more Copper, 30.3 times more Iron, 19 times more Magnesium, 96.6 times more Manganese, 4.9 times more Phosphorus, 9.4 times more Potassium, 8.2 times more Selenium and 7 times more Zinc than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 7.5 times more Water than Black Pepper Spices.
• 1 pound of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Black Pepper has 10.9 times more Energy, 7.2 times more Fat, 19.9 times more Saturated Fat, 13.9 times more Omega 6, 15.6 times more Carbohydrate, 11 times more Fiber and 5.6 times more Protein than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 3.3 times more Sugars than Black Pepper Spices.
• Both Black Pepper and Boiled Cauliflower offer comparable quantities of Omega 3 per one pound.
• 1 pound of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6