Comparing Nutrients in 5 ounces Boiled Cauliflower VS Banana Pepper

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Banana Pepper	21%	13%	66%

Macro Nutrients

	Boiled Cauliflower	Banana Pepper	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	2% 0.34g	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	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	3.8% 2.76g	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	12.7% 4.8g	38g per day for Men 19-50 years
Protein	4.66% 2.6g	4.2% 2.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Banana Pepper	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.68% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	7.5% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	39% 0.51mg	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	10.3% 41μg	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	130% 117mg	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	6.52% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Banana Pepper	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	15% 0.13mg	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	8.15% 0.65mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	6.16% 0.14mg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Banana Pepper per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Cauliflower vs Banana Pepper:

• 5 ounces of Boiled Cauliflower have 1.9 times more Vitamin B5, 1.5 times more Vitamin B9 and 1.5 times more Vitamin K than Banana Pepper.
• While 5 oz of Raw Banana Pepper contain 1.9 times more Vitamin B1, 3 times more Vitamin B3, 2.1 times more Vitamin B6, 1.9 times more Vitamin C and 9.9 times more Vitamin E than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Banana Pepper provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Boiled and Drained Cauliflower as well as Raw Banana Pepper have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Cauliflower vs Banana Pepper:

• 5 ounces of Boiled Cauliflower have 1.3 times more Manganese than Banana Pepper.
• While 5 oz of Raw Banana Pepper contain 5.2 times more Copper, 1.4 times more Iron, 1.9 times more Magnesium, 1.8 times more Potassium and 1.5 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Banana Pepper contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Cauliflower as well as Raw Banana Pepper lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Cauliflower have 55.7 times more Omega 3 than Banana Pepper.
• While 5 oz of Raw Banana Pepper contain 1.3 times more Carbohydrate and 1.5 times more Fiber than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Banana Pepper offer comparable quantities of Sugars and Protein per five ounces.
• 5 ounces of Banana Pepper provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Raw Banana Pepper provide inadequate amounts of Energy and Omega 6 in five ounces.