Comparing Nutrients in 5 ounces Boiled Cauliflower VS George Weston Bakeries, Thomas English Muffins

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
George Weston Bakeries, Thomas English Muffins	14%	7%	79%

Macro Nutrients

	Boiled Cauliflower	George Weston Bakeries, Thomas English Muffins	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	11.3% 329kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.83g	50% 65.2g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	NA	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	NA	38g per day for Men 19-50 years
Protein	4.66% 2.6g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	George Weston Bakeries, Thomas English Muffins	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	NA	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	NA	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	14% 56.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69.8% 62.8mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	George Weston Bakeries, Thomas English Muffins	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	NA	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	NA	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	NA	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	NA	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	32.6% 489mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	NA	11mg per day for Men 19-50 years
Water	3.56% 132g	1.63% 60.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS George Weston Bakeries, Thomas English Muffins per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Cauliflower versus 5 oz of George Weston Bakeries, Thomas English Muffins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Cauliflower vs George Weston Bakeries, Thomas English Muffins:

• Both Boiled and Drained Cauliflower and George Weston Bakeries, Thomas English Muffins have similar amounts of vitamins per 5 oz
• Both Boiled Cauliflower and George Weston Bakeries, Thomas English Muffins provide similar amounts of Vitamin B9 per five ounces.
• Both Boiled and Drained Cauliflower as well as George Weston Bakeries, Thomas English Muffins have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Boiled Cauliflower vs George Weston Bakeries, Thomas English Muffins:

• 5 ounces of Boiled Cauliflower have 2.2 times more Water than George Weston Bakeries, Thomas English Muffins.
• While 5 oz of George Weston Bakeries, Thomas English Muffins contain 11.3 times more Calcium, 4.4 times more Iron and 23 times more Sodium than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Cauliflower have 2.1 times more Omega 3 than George Weston Bakeries, Thomas English Muffins.
• While 5 oz of George Weston Bakeries, Thomas English Muffins contain 10.1 times more Energy, 16.8 times more Omega 6, 11.2 times more Carbohydrate and 4.3 times more Protein than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6