Comparing Nutrients in 5 ounces Merlot Red Table Wine VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Merlot Red Table Wine	3%	0%	97%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Merlot Red Table Wine	Boiled Cauliflower	Recommended Dietary Allowance
Energy	4.06% 118kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	NA	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	NA	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.74% 3.56g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	4.07% 2.95g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	0.18% 0.099g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Merlot Red Table Wine	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.59% 0.007mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.85% 0.043mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.2% 0.081mg	19% 0.25mg	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	0.35% 1.4μg	15.6% 62.4μg	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	69.8% 62.8mg	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	NA	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Merlot Red Table Wine	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	1.73% 0.016mg	2.83% 0.026mg	0.9mg per day for Men 19-50 years
Fluoride	3.7% 148μg	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	8.15% 0.65mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	8.14% 0.19mg	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	4.66% 32.6mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.3% 123g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Merlot Red Table Wine VS Boiled Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Merlot Red Table Wine versus 5 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Merlot Red Table Wine vs Boiled Cauliflower:

• 5 oz of Boiled and Drained Cauliflower contain 8.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 16.9 times more Vitamin B5, 3 times more Vitamin B6, 44 times more Vitamin B9 and more Vitamin C than Merlot Red Table Wine.
• 5 ounces of Merlot Red Table Wine have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Merlot Red Table Wine as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Merlot Red Table Wine vs Boiled Cauliflower:

• 5 ounces of Merlot Red Table Wine have 1.4 times more Iron and 1.3 times more Magnesium than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 1.4 times more Phosphorus than Merlot Red Table Wine.
• Both Merlot Red Table Wine and Boiled Cauliflower contain similar levels of Manganese, Potassium and Water per five ounces.
• Both Merlot Red Table Wine as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Merlot Red Table Wine have 3.6 times more Energy than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 1.6 times more Carbohydrate, 3.4 times more Sugars, more Fiber and 26.3 times more Protein than Merlot Red Table Wine.
• 5 ounces of Merlot Red Table Wine provide inadequate amounts of Carbohydrate, Fiber and Protein
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy