Comparing Nutrients in 5 ounces Boiled Cauliflower VS Frostings, chocolate, creamy, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Frostings, chocolate, creamy, ready-to-eat	1%	38%	61%

Macro Nutrients

	Boiled Cauliflower	Frostings, chocolate, creamy, ready-to-eat	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	19.4% 563kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	25.7% 25g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	24.5% 7.83g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	17.8% 3g	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	69% 89.6g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	113% 81.8g	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	3.36% 1.28g	38g per day for Men 19-50 years
Protein	4.66% 2.6g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Frostings, chocolate, creamy, ready-to-eat	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	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	0.79% 0.04mg	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	0.35% 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	14.7% 2.2mg	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	Frostings, chocolate, creamy, ready-to-eat	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	31.5% 0.28mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	14.8% 0.34mg	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	16% 112mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	8.17% 278mg	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	17.3% 259mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Frostings, chocolate, creamy, ready-to-eat per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Cauliflower versus 5 oz of Frostings, chocolate, creamy, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Cauliflower vs Frostings, chocolate, creamy, ready-to-eat:

• 5 ounces of Boiled Cauliflower have 3.2 times more Vitamin B1, 3.1 times more Vitamin B2, 3.4 times more Vitamin B3, 18.1 times more Vitamin B5, 34.6 times more Vitamin B6, 44 times more Vitamin B9, more Vitamin C and more Vitamin K than Frostings, chocolate, creamy, ready-to-eat.
• While 5 oz of Frostings, chocolate, creamy, ready-to-eat contain 22.3 times more Vitamin E than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
• 5 ounces of Frostings, chocolate, creamy, ready-to-eat 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 Frostings, chocolate, creamy, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Cauliflower vs Frostings, chocolate, creamy, ready-to-eat:

• 5 ounces of Boiled Cauliflower have 5.5 times more Water than Frostings, chocolate, creamy, ready-to-eat.
• While 5 oz of Frostings, chocolate, creamy, ready-to-eat contain 11.1 times more Copper, 4.4 times more Iron, 2.3 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus, 1.4 times more Potassium, 12.2 times more Sodium and 1.7 times more Zinc than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Cauliflower as well as Frostings, chocolate, creamy, ready-to-eat lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Cauliflower have 1.7 times more Omega 3, 2.6 times more Fiber and 1.7 times more Protein than Frostings, chocolate, creamy, ready-to-eat.
• While 5 oz of Frostings, chocolate, creamy, ready-to-eat contain 17.3 times more Energy, 39.1 times more Fat, 78.9 times more Saturated Fat, 42.6 times more Omega 6, 15.4 times more Carbohydrate and 27.7 times more Sugars than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6
• 5 ounces of Frostings, chocolate, creamy, ready-to-eat provide inadequate amounts of Protein