Comparing Nutrients in 5 ounces Boiled Cauliflower VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Boiled Cauliflower	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	105% 18g	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	33% 43g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	8.2% 5.95g	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	66% 25g	38g per day for Men 19-50 years
Protein	4.66% 2.6g	98% 54.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	22.7% 0.29mg	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	74.8% 299μg	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	3.46% 3.1mg	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	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	59.5% 71.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	130% 1.17mg	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	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	133% 3.06mg	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	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	61.3% 2084mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	49.2% 27μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	40.5% 4.45mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.075% 2.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Roasted Soybeans with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Cauliflower vs Roasted Soybeans with Salt:

• 5 ounces of Boiled Cauliflower have 20.1 times more Vitamin C than Roasted Soybeans with Salt.
• While 5 oz of Roasted Soybeans with Salt contain 2.4 times more Vitamin B1, 2.8 times more Vitamin B2, 3.4 times more Vitamin B3, 4.8 times more Vitamin B9, 13 times more Vitamin E and 3.7 times more Vitamin K than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Roasted Soybeans with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Boiled and Drained Cauliflower as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Cauliflower vs Roasted Soybeans with Salt:

• 5 ounces of Boiled Cauliflower have 47.7 times more Water than Roasted Soybeans with Salt.
• While 5 oz of Roasted Soybeans with Salt contain 8.6 times more Calcium, 46 times more Copper, 12.2 times more Iron, 16.1 times more Magnesium, 16.3 times more Manganese, 11.3 times more Phosphorus, 10.4 times more Potassium, 31.8 times more Selenium, 10.9 times more Sodium and 18.5 times more Zinc than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Roasted Soybeans with Salt contain 20.4 times more Energy, 56.4 times more Fat, 52.5 times more Saturated Fat, 10.1 times more Omega 3, 252.9 times more Omega 6, 7.4 times more Carbohydrate, 2 times more Sugars, 7.7 times more Fiber and 21 times more Protein than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6