Comparing Nutrients in 5 ounces Candies, semisweet chocolate VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Candies, semisweet chocolate	3%	50%	47%
Cauliflower	26%	8%	66%

Macro Nutrients

	Candies, semisweet chocolate	Cauliflower	Recommended Dietary Allowance
Energy	23.5% 680kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	78.6% 25g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	6.02% 0.096g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.27g	0.13% 0.023g	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	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	107% 77.3g	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	NA	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	NA	% 1.33g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	22% 8.36g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Candies, semisweet chocolate	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	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	4.6% 18.4μg	20% 80.8μg	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	76% 68.3mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, semisweet chocolate	Cauliflower	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	55.5% 4.44mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	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	26.7% 187mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	15.2% 517mg	12.5% 424mg	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	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	0.027% 0.99g	3.53% 131g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Candies, semisweet chocolate versus 5 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Candies, semisweet chocolate vs Cauliflower:

• 5 ounces of Candies, semisweet chocolate have 1.5 times more Vitamin B2 than Cauliflower.
• While 5 oz of Raw Cauliflower contain 6.4 times more Vitamin B5, 5.3 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin C and 2.8 times more Vitamin K than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate and Cauliflower provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Candies, semisweet chocolate have insufficient amounts of Vitamin C
• Both Candies, semisweet chocolate as well as Raw 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 Cauliflower:

• 5 ounces of Candies, semisweet chocolate have 1.5 times more Calcium, 17.9 times more Copper, 7.5 times more Iron, 7.7 times more Magnesium, 5.2 times more Manganese, 3 times more Phosphorus, 1.2 times more Potassium, 7 times more Selenium and 6 times more Zinc than Cauliflower.
• While 5 oz of Raw Cauliflower contain 2.7 times more Sodium and 131.5 times more Water than Candies, semisweet chocolate.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Candies, semisweet chocolate have 19.2 times more Energy, 107.1 times more Fat, 136.5 times more Saturated Fat, 4.5 times more Omega 3, 56.1 times more Omega 6, 12.9 times more Carbohydrate, 28.5 times more Sugars, 3 times more Fiber and 2.2 times more Protein than Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6