Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, Oatmeal Squares VS Cauliflower

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, Oatmeal Squares: 79.2g
• Cauliflower: 1200g

Cereals ready-to-eat, QUAKER, Oatmeal Squares have 15.2 times more energy per 100g than Cauliflower. It has high energy density when compared to other foods. Raw Cauliflower having very low energy density.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, Oatmeal Squares or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Oatmeal Squares	11%	11%	78%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.94% 3.82g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	3.36% 0.054g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	6.76% 1.15g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.4% 61.6g	46% 59.6g	130g per day for Men 19-50 years
Sugars	18.2% 13.2g	31.6% 23g	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	16% 11.6g	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	% 11.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	17.3% 6.57g	63% 24g	38g per day for Men 19-50 years
Protein	16% 9g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Cauliflower	Recommended Dietary Allowance
Vitamin A	31.3% 282μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.8% 0.67mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.3% 7.58mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.6% 0.7mg	170% 2.2mg	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	143% 572μg	171% 684μg	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	10% 9.1mg	643% 578mg	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	25.6% 3.85mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.27μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Cauliflower	Recommended Dietary Allowance
Calcium	16% 159mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.3% 12μg	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	290% 23mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	81% 1.86mg	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	42% 294mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	8.3% 283mg	106% 3588mg	3400mg per day for Men 19-50 years
Selenium	9.93% 5.46μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	18.3% 275mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	51.7% 5.7mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	0.059% 2.18g	30% 1105g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, Oatmeal Squares VS Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, Oatmeal Squares or Cauliflower?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares vs Cauliflower:

• 300 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares have more Vitamin A, 1.2 times more Vitamin B3 and 4 times more Vitamin E than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 3.2 times more Vitamin B6, 63.5 times more Vitamin C and 146.9 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Cauliflower provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin K
• 300 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, Oatmeal Squares vs Cauliflower:

• 300 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares have 4.6 times more Iron, 1.3 times more Manganese and 1.8 times more Zinc than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 1.7 times more Calcium, 2 times more Magnesium, 1.8 times more Phosphorus, 12.7 times more Potassium, 1.3 times more Selenium, 1.3 times more Sodium and 507.6 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Cauliflower contain similar levels of Copper per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares have 6 times more Omega 6 than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 3.3 times more Omega 3, 1.7 times more Sugars, 3.7 times more Fiber and 2.6 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Cauliflower offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares provide inadequate amounts of Omega 3
• 300 calories of Cauliflower provide inadequate amounts of Omega 6