Comparing Nutrients in 5 ounces Boiled Cauliflower VS Candies, gumdrops, starch jelly pieces

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Candies, gumdrops, starch jelly pieces	0%	0%	100%

Macro Nutrients

	Boiled Cauliflower	Candies, gumdrops, starch jelly pieces	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	19.4% 561kcal	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	108% 140g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	115% 83.6g	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	0.37% 0.14g	38g per day for Men 19-50 years
Protein	4.66% 2.6g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Candies, gumdrops, starch jelly pieces	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	0.71% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	0.089% 0.014mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	0.34% 0.017mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	0.55% 0.007mg	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% 0μg	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	Candies, gumdrops, starch jelly pieces	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	1.9% 0.017mg	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	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	0.62% 0.014mg	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	0.2% 1.4mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	0.21% 7.1mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	4.16% 62.4mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	0% 0mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Candies, gumdrops, starch jelly pieces per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Cauliflower versus 5 oz of Candies, gumdrops, starch jelly pieces to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Cauliflower vs Candies, gumdrops, starch jelly pieces:

• 5 ounces of Boiled Cauliflower have 7 times more Vitamin B1, 4 times more Vitamin B2, 41 times more Vitamin B3, 42.3 times more Vitamin B5, 34.6 times more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Candies, gumdrops, starch jelly pieces.
• 5 ounces of Candies, gumdrops, starch jelly pieces have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Cauliflower as well as Candies, gumdrops, starch jelly pieces 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 Candies, gumdrops, starch jelly pieces:

• 5 ounces of Boiled Cauliflower have 9 times more Magnesium, 13.2 times more Manganese, 32 times more Phosphorus, 28.4 times more Potassium and 93 times more Water than Candies, gumdrops, starch jelly pieces.
• While 5 oz of Candies, gumdrops, starch jelly pieces contain 1.3 times more Iron and 2.9 times more Sodium than Boiled and Drained Cauliflower.
• 5 ounces of Candies, gumdrops, starch jelly pieces lack sufficient amounts of Magnesium, Manganese, Phosphorus and Potassium
• Both Boiled and Drained Cauliflower as well as Candies, gumdrops, starch jelly pieces 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, 23 times more Fiber and more Protein than Candies, gumdrops, starch jelly pieces.
• While 5 oz of Candies, gumdrops, starch jelly pieces contain 17.2 times more Energy, 24.1 times more Carbohydrate and 28.4 times more Sugars than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• 5 ounces of Candies, gumdrops, starch jelly pieces provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Cauliflower as well as Candies, gumdrops, starch jelly pieces provide inadequate amounts of Omega 6 in five ounces.