Comparing Nutrients in 5 ounces Cauliflower VS Apricots, canned, water pack, without skin, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Apricots, canned, water pack, without skin, solids and liquids	11%	1%	88%

Macro Nutrients

	Cauliflower	Apricots, canned, water pack, without skin, solids and liquids	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.044% 0.043g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.009% 0.003g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	NA	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.05% 0.009g	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	5.98% 7.77g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	NA	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	4.1% 1.56g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Apricots, canned, water pack, without skin, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.3% 129μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	3.87% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	5.9% 0.077mg	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	0.71% 2.83μg	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	2.83% 2.55mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Apricots, canned, water pack, without skin, solids and liquids	Recommended Dietary Allowance
Calcium	3.1% 31mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	10.7% 0.096mg	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	9.57% 0.77mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	3.27% 0.075mg	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	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.58% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Apricots, canned, water pack, without skin, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Apricots, canned, water pack, without skin, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Apricots, canned, water pack, without skin, solids and liquids:

• 5 ounces of Cauliflower have 2.5 times more Vitamin B1, 2.5 times more Vitamin B2, 7.3 times more Vitamin B5, 3.4 times more Vitamin B6, 28.5 times more Vitamin B9 and 26.8 times more Vitamin C than Apricots, canned, water pack, without skin, solids and liquids.
• While 5 oz of Apricots, canned, water pack, without skin, solids and liquids contain more Vitamin A than Raw Cauliflower.
• Both Cauliflower and Apricots, canned, water pack, without skin, solids and liquids provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin A
• 5 ounces of Apricots, canned, water pack, without skin, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Raw Cauliflower as well as Apricots, canned, water pack, without skin, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Apricots, canned, water pack, without skin, solids and liquids:

• 5 ounces of Cauliflower have 2.8 times more Calcium, 1.7 times more Magnesium, 2.9 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium, 2.7 times more Sodium and 2.5 times more Zinc than Apricots, canned, water pack, without skin, solids and liquids.
• While 5 oz of Apricots, canned, water pack, without skin, solids and liquids contain 1.7 times more Copper and 1.3 times more Iron than Raw Cauliflower.
• Both Cauliflower and Apricots, canned, water pack, without skin, solids and liquids contain similar levels of Water per five ounces.
• 5 ounces of Apricots, canned, water pack, without skin, solids and liquids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 1.8 times more Fiber and 2.8 times more Protein than Apricots, canned, water pack, without skin, solids and liquids.
• Both Cauliflower and Apricots, canned, water pack, without skin, solids and liquids offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Apricots, canned, water pack, without skin, solids and liquids provide inadequate amounts of Protein
• Both Raw Cauliflower as well as Apricots, canned, water pack, without skin, solids and liquids provide inadequate amounts of Energy and Omega 6 in five ounces.