Comparing Nutrients in 5 ounces Cauliflower VS Boiled Skinless Apples

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boiled Skinless Apples	2%	6%	92%

Macro Nutrients

	Cauliflower	Boiled Skinless Apples	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	2.6% 75kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	15% 19.3g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	21.5% 15.6g	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	1.9% 1.37g	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	% 1.33g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	0.66% 0.37g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boiled Skinless Apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	4.8% 0.062mg	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	20% 80.8μg	0.35% 1.4μg	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	76% 68.3mg	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	0.76% 0.11mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boiled Skinless Apples	Recommended Dietary Allowance
Calcium	3.1% 31mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	5.5% 0.05mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	7.44% 0.6mg	3.37% 0.27mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	7.27% 0.17mg	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	8.9% 62.4mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	3.67% 125mg	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	2.83% 42.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.27% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Boiled Skinless Apples per 5 oz

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

Lets compare vitamin content per 5 ounces of Cauliflower vs Boiled Skinless Apples:

• 5 ounces of Cauliflower have 3.1 times more Vitamin B1, 5 times more Vitamin B2, 5.3 times more Vitamin B3, 14.5 times more Vitamin B5, 4.2 times more Vitamin B6, 57 times more Vitamin B9, 241 times more Vitamin C and 25.8 times more Vitamin K than Boiled Skinless Apples.
• 5 ounces of Boiled Skinless Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Boiled Raw Apples Without Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Boiled Skinless Apples:

• 5 ounces of Cauliflower have 4.4 times more Calcium, 2.2 times more Iron, 5 times more Magnesium, 1.3 times more Manganese, 5.5 times more Phosphorus, 3.4 times more Potassium, 30 times more Sodium and 6.8 times more Zinc than Boiled Skinless Apples.
• Both Cauliflower and Boiled Skinless Apples contain similar levels of Copper and Water per five ounces.
• 5 ounces of Boiled Skinless Apples lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Cauliflower as well as Boiled Raw Apples Without Skin lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 7.4 times more Protein than Boiled Skinless Apples.
• While 5 oz of Boiled Raw Apples Without Skin contain 2.7 times more Carbohydrate and 5.8 times more Sugars than Raw Cauliflower.
• Both Cauliflower and Boiled Skinless Apples offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Skinless Apples provide inadequate amounts of Protein
• Both Raw Cauliflower as well as Boiled Raw Apples Without Skin provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.