Comparing Nutrients in 5 ounces Boiled Cauliflower VS Non-alcoholic Wine

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Non-alcoholic Wine	31%	0%	69%

Macro Nutrients

	Boiled Cauliflower	Non-alcoholic Wine	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	0.29% 8.5kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0% 0g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.83g	1.2% 1.56g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	2.15% 1.56g	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	8.58% 3.26g	0% 0g	38g per day for Men 19-50 years
Protein	4.66% 2.6g	1.27% 0.71g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Non-alcoholic Wine	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	2.2% 0.028mg	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	15.6% 62.4μg	0.35% 1.4μg	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	69.8% 62.8mg	0% 0mg	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	0.66% 0.099mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Non-alcoholic Wine	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	1.73% 0.016mg	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	5.67% 0.45mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	NA	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	6.48% 45.4mg	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	3.67% 125mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.76% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Non-alcoholic Wine per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Cauliflower vs Non-alcoholic Wine:

• 5 ounces of Boiled Cauliflower have more Vitamin B1, 5.2 times more Vitamin B2, 4.1 times more Vitamin B3, 8.7 times more Vitamin B6, 44 times more Vitamin B9, more Vitamin C and more Vitamin K than Non-alcoholic Wine.
• 5 ounces of Non-alcoholic Wine have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Cauliflower as well as Non-alcoholic Wine have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Cauliflower vs Non-alcoholic Wine:

• 5 ounces of Boiled Cauliflower have 2.1 times more Phosphorus and 1.6 times more Potassium than Non-alcoholic Wine.
• While 5 oz of Non-alcoholic Wine contain 1.3 times more Iron than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Non-alcoholic Wine contain similar levels of Magnesium and Water per five ounces.
• Both Boiled and Drained Cauliflower as well as Non-alcoholic Wine lack sufficient amounts of Calcium, Copper, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Cauliflower have more Omega 3, 3.7 times more Carbohydrate, 1.9 times more Sugars, more Fiber and 3.7 times more Protein than Non-alcoholic Wine.
• 5 ounces of Non-alcoholic Wine provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Boiled and Drained Cauliflower as well as Non-alcoholic Wine provide inadequate amounts of Energy and Omega 6 in five ounces.