Comparing Nutrients in 5 ounces Peanut Flavor Canned Meal Supplement Drink VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Peanut Flavor Canned Meal Supplement Drink	14%	27%	59%
Cauliflower	26%	8%	66%

Macro Nutrients

	Peanut Flavor Canned Meal Supplement Drink	Cauliflower	Recommended Dietary Allowance
Energy	4.94% 143kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.35g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.25g	0.13% 0.023g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	NA	3.73% 2.7g	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	0% 0g	1.9% 1.37g	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	% 0.52g	% 1.33g	g per day for Men 19-50 years
Sucrose	% 8.6g	% 0g	g per day for Men 19-50 years
Fiber	NA	7.46% 2.83g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Peanut Flavor Canned Meal Supplement Drink	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.8% 0.61mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	20% 0.26mg	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	NA	20% 80.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	31.3% 0.75μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	76% 68.3mg	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	0.85% 0.13mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Flavor Canned Meal Supplement Drink	Cauliflower	Recommended Dietary Allowance
Calcium	15.6% 156mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	4.72% 0.043mg	6.14% 0.055mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.035% 1.4μg	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	39% 3.1mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	4.38% 0.1mg	9.55% 0.22mg	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	22.3% 156mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	5.1% 76.5mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3% 110g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanut Flavor Canned Meal Supplement Drink VS Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Peanut Flavor Canned Meal Supplement Drink versus 5 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Peanut Flavor Canned Meal Supplement Drink vs Cauliflower:

• 5 ounces of Peanut Flavor Canned Meal Supplement Drink have 8.6 times more Vitamin B1, 21.7 times more Vitamin B2, 13 times more Vitamin B3, 2.5 times more Vitamin B5, 2.9 times more Vitamin B6 and more Vitamin B12 than Cauliflower.
• While 5 oz of Raw Cauliflower contain 68.9 times more Vitamin C than Peanut Flavor Canned Meal Supplement Drink.
• 5 ounces of Peanut Flavor Canned Meal Supplement Drink have insufficient amounts of Vitamin C
• 5 ounces of Cauliflower have insufficient amounts of Vitamin B12
• Both Peanut Flavor Canned Meal Supplement Drink as well as Raw Cauliflower have insufficient amounts of Vitamin E in five ounces.

Comparing minerals per 5 ounces for Peanut Flavor Canned Meal Supplement Drink vs Cauliflower:

• 5 ounces of Peanut Flavor Canned Meal Supplement Drink have 5 times more Calcium, 5.2 times more Iron, 2.5 times more Phosphorus, 1.8 times more Sodium and 1.6 times more Zinc than Cauliflower.
• While 5 oz of Raw Cauliflower contain 1.3 times more Copper, 2.2 times more Manganese and 1.9 times more Potassium than Peanut Flavor Canned Meal Supplement Drink.
• Both Peanut Flavor Canned Meal Supplement Drink and Cauliflower contain similar levels of Magnesium and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Peanut Flavor Canned Meal Supplement Drink have 4 times more Energy, 11 times more Fat, 3 times more Carbohydrate and 1.8 times more Protein than Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy
• Both Peanut Flavor Canned Meal Supplement Drink as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in five ounces.