Comparing Nutrients in 300 calories Cauliflower VS RALSTON Wheat Bran flakes

Weight per 300 calories

• Cauliflower: 1200g
• RALSTON Wheat Bran flakes: 77g

Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 15.6 times more energy per unit of mass than Raw Cauliflower, which is high in comparison to other foods. Cauliflower having very low energy density.

Discover which food has more nutrients per 300 calories - Cauliflower or RALSTON Wheat Bran flakes?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Cauliflower	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	2.66% 2.6g	97g per day for Men 19-50 years
Saturated Fat	4.88% 1.56g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	5.87% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	47.2% 61.4g	130g per day for Men 19-50 years
Sugars	31.6% 23g	18.2% 13.2g	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	16% 11.6g	2.4% 1.75g	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	% 11.3g	% 1.55g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.6g	g per day for Men 19-50 years
Fiber	63% 24g	34.2% 13g	38g per day for Men 19-50 years
Protein	41% 23g	14% 7.85g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	45.4% 408μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	302% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	431% 5.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	435% 69.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	458% 23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	402% 5.23mg	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	171% 684μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	663% 16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	643% 578mg	205% 184mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	44.2% 265IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.4% 0.96mg	413% 62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 186μg	1.73% 2.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	26.4% 264mg	3.46% 34.6mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	29.5% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.3% 12μg	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	63% 5.04mg	651% 52mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	34.8% 146mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	116% 2.67mg	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	75.4% 528mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	106% 3588mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	13% 7.08μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	30% 451mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.24mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	30% 1105g	0.053% 1.95g	3700g per day for Men 19-50 years

Cauliflower VS RALSTON Wheat Bran Flakes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cauliflower or RALSTON Wheat Bran flakes?

Lets compare vitamin content per 300 calories of Cauliflower vs RALSTON Wheat Bran flakes:

• 300 calories of Cauliflower have 3.1 times more Vitamin C and 89.6 times more Vitamin K than RALSTON Wheat Bran flakes.
• While 300 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain more Vitamin A, 6 times more Vitamin B1, 7.8 times more Vitamin B2, 11.5 times more Vitamin B3, 2.9 times more Vitamin B5, 2.4 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12, more Vitamin D and 64.5 times more Vitamin E than Raw Cauliflower.
• 300 calories of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 300 calories of RALSTON Wheat Bran flakes have insufficient amounts of Vitamin K

Comparing minerals per 300 calories for Cauliflower vs RALSTON Wheat Bran flakes:

• 300 calories of Cauliflower have 7.6 times more Calcium, 1.8 times more Copper, 1.2 times more Magnesium, 1.3 times more Phosphorus, 7.4 times more Potassium and 567.7 times more Water than RALSTON Wheat Bran flakes.
• While 300 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 10.3 times more Iron, 1.4 times more Manganese, 1.3 times more Sodium and 15.3 times more Zinc than Raw Cauliflower.
• Both Cauliflower and RALSTON Wheat Bran flakes contain similar levels of Selenium per 300 calories.
• 300 calories of RALSTON Wheat Bran flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cauliflower have 2.7 times more Omega 3, 1.7 times more Sugars, 6.7 times more Fructose, 1.8 times more Fiber and 2.9 times more Protein than RALSTON Wheat Bran flakes.
• Both Cauliflower and RALSTON Wheat Bran flakes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of RALSTON Wheat Bran flakes provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes provide inadequate amounts of Omega 6 in 300 calories.