Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN VS Cauliflower

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN: 91g
• Cauliflower: 1200g

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 13.2 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, QUAKER CRUNCHY BRAN or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.68g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	6.37% 1.1g	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	58.3% 76g	46% 59.6g	130g per day for Men 19-50 years
Sugars	26% 18.7g	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	36.5% 14g	63% 24g	38g per day for Men 19-50 years
Protein	10.3% 5.77g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.81% 7.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.2% 0.46mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.5mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.82% 0.24mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	352% 1408μg	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	0% 0mg	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	4.05% 0.61mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.23% 0.27μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Cauliflower	Recommended Dietary Allowance
Calcium	6.44% 64.4mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	11.8% 0.11mg	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	351% 28mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	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	24% 169mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	6.37% 217mg	106% 3588mg	3400mg per day for Men 19-50 years
Selenium	18.3% 10μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	46% 688mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	126% 14mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	0.061% 2.27g	30% 1105g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN VS Cauliflower Nutrients Per 300 Kcal

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

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

• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 2.2 times more Vitamin B2, 3 times more Vitamin B3 and 2.1 times more Vitamin B9 than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 1.3 times more Vitamin B1, 33.2 times more Vitamin B5, more Vitamin C, 1.6 times more Vitamin E and 684.1 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Cauliflower provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 5.6 times more Iron, 1.4 times more Selenium, 1.9 times more Sodium and 4.3 times more Zinc than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 4.1 times more Calcium, 4.4 times more Copper, 3.3 times more Magnesium, 5.7 times more Manganese, 3.1 times more Phosphorus, 16.6 times more Potassium and 487.6 times more Water than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 5.6 times more Omega 6 and 1.3 times more Carbohydrate than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 5.7 times more Omega 3, 1.7 times more Fiber and 4 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Cauliflower offer comparable quantities of Energy and Sugars per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN provide inadequate amounts of Omega 3
• 300 calories of Cauliflower provide inadequate amounts of Omega 6