Comparing Nutrients in 5 ounces Candies, semisweet chocolate VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Candies, semisweet chocolate	3%	50%	47%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Candies, semisweet chocolate	Boiled Cauliflower	Recommended Dietary Allowance
Energy	23.5% 680kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	78.6% 25g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	6.02% 0.096g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.27g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	107% 77.3g	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	22% 8.36g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Candies, semisweet chocolate	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	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	4.6% 18.4μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.46% 0.37mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, semisweet chocolate	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	2.83% 0.026mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	55.5% 4.44mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	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	26.7% 187mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	15.2% 517mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.027% 0.99g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, semisweet chocolate VS Boiled Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Candies, semisweet chocolate 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 Candies, semisweet chocolate vs Boiled Cauliflower:

• 5 ounces of Candies, semisweet chocolate have 1.3 times more Vitamin B1 and 1.7 times more Vitamin B2 than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 4.8 times more Vitamin B5, 4.9 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C and 2.5 times more Vitamin K than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate and Boiled Cauliflower provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Candies, semisweet chocolate have insufficient amounts of Vitamin C
• Both Candies, semisweet chocolate as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Candies, semisweet chocolate vs Boiled Cauliflower:

• 5 ounces of Candies, semisweet chocolate have 2 times more Calcium, 38.9 times more Copper, 9.8 times more Iron, 12.8 times more Magnesium, 6.1 times more Manganese, 4.1 times more Phosphorus, 2.6 times more Potassium, 7 times more Selenium and 9.5 times more Zinc than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 132.9 times more Water than Candies, semisweet chocolate.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Candies, semisweet chocolate have 20.9 times more Energy, 66.7 times more Fat, 253.6 times more Saturated Fat, 18 times more Omega 6, 15.5 times more Carbohydrate, 26.2 times more Sugars, 2.6 times more Fiber and 2.3 times more Protein than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 2.5 times more Omega 3 than Candies, semisweet chocolate.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6