Comparing Nutrients in 300 calories Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Cauliflower

Weight per 300 calories

• Cereals, whole wheat hot natural cereal, cooked with water, without salt: 484g
• Cauliflower: 1200g

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 2.5 times more energy per 100g than Cauliflower. It has low energy density when compared to other foods. Raw Cauliflower having very low energy density.

Discover which food has more nutrients per 300 calories - Cereals, whole wheat hot natural cereal, cooked with water, without salt or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	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	51% 66.3g	46% 59.6g	130g per day for Men 19-50 years
Sugars	0.53% 0.39g	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	20.4% 7.74g	63% 24g	38g per day for Men 19-50 years
Protein	17.3% 9.68g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	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	27% 0.35mg	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	17% 67.7μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.74% 1.16mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.94μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cauliflower	Recommended Dietary Allowance
Calcium	3.4% 34mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	44.6% 0.4mg	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	37.5% 3mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	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	47.7% 334mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	106% 3588mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	11% 405g	30% 1105g	3700g per day for Men 19-50 years

Cereals, Whole Wheat Hot Natural Cereal, Cooked With Water, Without Salt VS Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, whole wheat hot natural cereal, cooked with water, without salt or Cauliflower?

Lets compare vitamin content per 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Cauliflower:

• 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt have 1.2 times more Vitamin E than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 1.8 times more Vitamin B1, 3 times more Vitamin B2, 1.4 times more Vitamin B3, 6.3 times more Vitamin B6, 10.1 times more Vitamin B9, more Vitamin C and 96.1 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Vitamin C and Vitamin K
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Cauliflower:

• 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt have 8.6 times more Selenium than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 7.8 times more Calcium, 1.7 times more Iron, 1.7 times more Magnesium, 1.6 times more Phosphorus, 10.4 times more Potassium, more Sodium, 1.4 times more Zinc and 2.7 times more Water than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Cauliflower contain similar levels of Copper per 300 calories.
• 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Cauliflower contain 2.5 times more Omega 3, 59.2 times more Sugars, 3.1 times more Fiber and 2.4 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Cauliflower offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt provide inadequate amounts of Omega 3
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 300 calories.