Comparing Nutrients in 5 ounces Boiled Cauliflower VS Fruit syrup

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Fruit syrup	0%	0%	100%

Macro Nutrients

	Boiled Cauliflower	Fruit syrup	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	16.7% 483kcal	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	93% 121g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	104% 75g	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	Fruit syrup	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	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	0.11% 0.017mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	0.28% 0.014mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	0.11% 0.001mg	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	2.5% 2.27mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Fruit syrup	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	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	5.67% 0.45mg	0.71% 0.057mg	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	3.76% 0.086mg	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% 0mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	0.29% 9.92mg	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	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.56% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Fruit syrup per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Cauliflower vs Fruit syrup:

• 5 ounces of Boiled Cauliflower have 1.3 times more Vitamin B1, 4.3 times more Vitamin B2, 34.2 times more Vitamin B3, 50.8 times more Vitamin B5, 173 times more Vitamin B6, more Vitamin B9, 27.7 times more Vitamin C and 138 times more Vitamin K than Fruit syrup.
• 5 ounces of Fruit syrup have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Cauliflower as well as Fruit syrup 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 Fruit syrup:

• 5 ounces of Boiled Cauliflower have 8 times more Iron, 9 times more Magnesium, 2.2 times more Manganese, more Phosphorus, 20.3 times more Potassium and 6.3 times more Water than Fruit syrup.
• While 5 oz of Fruit syrup contain 1.5 times more Zinc than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Zinc
• 5 ounces of Fruit syrup lack sufficient amounts of Iron, Magnesium, Phosphorus and Potassium
• Both Boiled and Drained Cauliflower as well as Fruit syrup lack sufficient amounts of Calcium, Copper and Selenium 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 Fruit syrup.
• While 5 oz of Fruit syrup contain 14.8 times more Energy, 20.7 times more Carbohydrate and 25.5 times more Sugars than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• 5 ounces of Fruit syrup provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Cauliflower as well as Fruit syrup provide inadequate amounts of Omega 6 in five ounces.