Comparing Nutrients in 5 ounces Boiled Cauliflower VS Golden Raisins

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Boiled Cauliflower	Golden Raisins	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	14.7% 427kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.32% 0.054g	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	87.3% 113g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	128% 93g	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	68% 49g	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	% 44g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	4.66% 2.6g	8.3% 4.65g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Golden Raisins	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	0.94% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	10% 1.6mg	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	35.2% 0.46mg	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	1.06% 4.25μg	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	5.04% 4.54mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Golden Raisins	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	36% 0.32mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	14% 0.32mg	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	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	31% 1057mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Golden Raisins per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Cauliflower vs Golden Raisins:

• 5 ounces of Boiled Cauliflower have 5.3 times more Vitamin B1, 14.7 times more Vitamin B9, 13.8 times more Vitamin C and 3.9 times more Vitamin K than Golden Raisins.
• While 5 oz of Golden Seedless Raisins contain 3.7 times more Vitamin B2, 2.8 times more Vitamin B3 and 1.9 times more Vitamin B6 than Boiled and Drained Cauliflower.
• 5 ounces of Golden Raisins have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Boiled and Drained Cauliflower as well as Golden Seedless Raisins 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 Golden Raisins:

• 5 ounces of Boiled Cauliflower have 6.2 times more Water than Golden Raisins.
• While 5 oz of Golden Seedless Raisins contain 4 times more Calcium, 12.7 times more Copper, 3.1 times more Iron, 3.9 times more Magnesium, 1.7 times more Manganese, 3.2 times more Phosphorus, 5.3 times more Potassium and 2.2 times more Zinc than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc
• Both Boiled and Drained Cauliflower as well as Golden Seedless Raisins lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Cauliflower have 8.8 times more Omega 3 than Golden Raisins.
• While 5 oz of Golden Seedless Raisins contain 13.1 times more Energy, 19.5 times more Carbohydrate, 31.6 times more Sugars, 1.4 times more Fiber and 1.8 times more Protein than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• 5 ounces of Golden Raisins provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Golden Seedless Raisins provide inadequate amounts of Omega 6 in five ounces.