Comparing Nutrients in 5 ounces Boiled Cauliflower VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Boiled Cauliflower	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	6.47% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	10% 1.7g	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	79.3% 103g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	56.7% 41g	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	3.73% 1.4g	38g per day for Men 19-50 years
Protein	4.66% 2.6g	12% 6.66g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	46.5% 7.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	50.7% 0.66mg	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	17% 68μg	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	0% 0mg	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	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	7.8% 9.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	10.7% 0.096mg	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% 5.56mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	20.5% 0.47mg	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	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	3.38% 115mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	13% 7.23μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Cauliflower versus 5 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Cauliflower vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• 5 ounces of Boiled Cauliflower have 1.5 times more Vitamin B5, more Vitamin C and 2.1 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 5 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 467 times more Vitamin A, 8.7 times more Vitamin B1, 8 times more Vitamin B2, 12.8 times more Vitamin B3, 2.7 times more Vitamin B6 and 12.9 times more Vitamin E than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Boiled Cauliflower vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• 5 ounces of Boiled Cauliflower have 1.8 times more Potassium and 8.9 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 5 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 3.8 times more Copper, 12.3 times more Iron, 1.3 times more Magnesium, 2.5 times more Manganese, 2.4 times more Phosphorus, 8.5 times more Selenium, 23.6 times more Sodium and 2.2 times more Zinc than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Copper, Selenium and Zinc
• Both Boiled and Drained Cauliflower as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Cauliflower have 2.3 times more Omega 3 and 2.3 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 5 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 17.8 times more Energy, 24.5 times more Fat, 37.7 times more Saturated Fat, 24.2 times more Omega 6, 17.7 times more Carbohydrate, 13.9 times more Sugars and 2.6 times more Protein than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6