Comparing Nutrients in 5 ounces Cauliflower VS Shelf Stable Unsweetened Almond Milk

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Shelf Stable Unsweetened Almond Milk	10%	56%	34%

Macro Nutrients

	Cauliflower	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	2.1% 0.36g	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	1.43% 1.86g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	1.6% 1.15g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.15g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	1% 0.57g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	0.62% 0.099mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	0.28% 0.014mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.8% 1.45μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.7% 58IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	60% 8.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Calcium	3.1% 31mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	3.15% 0.028mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	2.47% 0.057mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	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	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Shelf Stable Unsweetened Almond Milk per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Shelf Stable Unsweetened Almond Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Shelf Stable Unsweetened Almond Milk:

• 5 ounces of Cauliflower have more Vitamin B1, 6 times more Vitamin B2, 7.2 times more Vitamin B3, 66.7 times more Vitamin B5, more Vitamin B6, 57 times more Vitamin B9, more Vitamin C and more Vitamin K than Shelf Stable Unsweetened Almond Milk.
• While 5 oz of Shelf Stable Unsweetened Almond Milk contain more Vitamin D and 79.1 times more Vitamin E than Raw Cauliflower.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin D and Vitamin E
• 5 ounces of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Shelf Stable Unsweetened Almond Milk:

• 5 ounces of Cauliflower have 2 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 3.9 times more Manganese, 4.9 times more Phosphorus, 4.5 times more Potassium and 4.5 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• While 5 oz of Shelf Stable Unsweetened Almond Milk contain 8.4 times more Calcium and 2.4 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Shelf Stable Unsweetened Almond Milk contain similar levels of Water per five ounces.
• 5 ounces of Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Cauliflower as well as Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 3.8 times more Carbohydrate, 2.4 times more Sugars, 10 times more Fiber and 4.8 times more Protein than Shelf Stable Unsweetened Almond Milk.
• 5 ounces of Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Carbohydrate, Fiber and Protein
• Both Raw Cauliflower as well as Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.