Comparing Nutrients in 5 ounces Boiled Cauliflower VS Syrups, chocolate, fudge-type

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Syrups, chocolate, fudge-type	5%	23%	72%

Macro Nutrients

	Boiled Cauliflower	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	17.6% 5.64g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	2.08% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.83g	68.6% 89g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	68% 49.4g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.66% 2.6g	11.6% 6.52g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	2.2% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	2.2% 0.028mg	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	1.4% 5.67μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.54% 0.085μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69.8% 62.8mg	0.31% 0.28mg	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	25% 3.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	55% 0.49mg	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	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	23% 0.53mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Syrups, chocolate, fudge-type per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Cauliflower versus 5 oz of Syrups, chocolate, fudge-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Cauliflower vs Syrups, chocolate, fudge-type:

• 5 ounces of Boiled Cauliflower have 1.2 times more Vitamin B1, 1.6 times more Vitamin B3, 4.3 times more Vitamin B5, 8.7 times more Vitamin B6, 11 times more Vitamin B9, 221.5 times more Vitamin C and 5.5 times more Vitamin K than Syrups, chocolate, fudge-type.
• While 5 oz of Syrups, chocolate, fudge-type contain 1.8 times more Vitamin B2, more Vitamin B12 and 37.6 times more Vitamin E than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• 5 ounces of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled and Drained Cauliflower as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Cauliflower vs Syrups, chocolate, fudge-type:

• 5 ounces of Boiled Cauliflower have 4.3 times more Water than Syrups, chocolate, fudge-type.
• While 5 oz of Syrups, chocolate, fudge-type contain 3.1 times more Calcium, 19.3 times more Copper, 4.1 times more Iron, 5.3 times more Magnesium, 2.8 times more Manganese, 3 times more Phosphorus, 2 times more Potassium, 3.8 times more Selenium, 23.1 times more Sodium and 4.9 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 ounces of Boiled Cauliflower have 7 times more Omega 3 than Syrups, chocolate, fudge-type.
• While 5 oz of Syrups, chocolate, fudge-type contain 15.2 times more Energy, 19.8 times more Fat, 56.9 times more Saturated Fat, 15.3 times more Carbohydrate, 16.7 times more Sugars and 2.5 times more Protein than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Syrups, chocolate, fudge-type offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• 5 ounces of Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Syrups, chocolate, fudge-type provide inadequate amounts of Omega 6 in five ounces.