Comparing Nutrients in 5 ounces Cauliflower VS Chocolate Syrup

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Chocolate Syrup	3%	4%	93%

Macro Nutrients

	Cauliflower	Chocolate Syrup	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.2% 0.034g	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	71% 92g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	97% 70.4g	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	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Chocolate Syrup	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	1.06% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	0.37% 0.018mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	0.65% 0.009mg	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	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Chocolate Syrup	Recommended Dietary Allowance
Calcium	3.1% 31mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	80.6% 0.73mg	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	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	23.5% 0.54mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.6% 2μg	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	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	3.53% 131g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Chocolate Syrup per 5 oz

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

Lets compare vitamin content per 5 ounces of Cauliflower vs Chocolate Syrup:

• 5 ounces of Cauliflower have 5.6 times more Vitamin B1, 1.6 times more Vitamin B3, 51.3 times more Vitamin B5, 30.7 times more Vitamin B6, 28.5 times more Vitamin B9, 241 times more Vitamin C and 31 times more Vitamin K than Chocolate Syrup.
• Both Cauliflower and Chocolate Syrup provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Chocolate Syrup have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Chocolate Syrup have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Chocolate Syrup:

• 5 ounces of Cauliflower have 1.6 times more Calcium, 1.3 times more Potassium and 3 times more Water than Chocolate Syrup.
• While 5 oz of Chocolate Syrup contain 13.1 times more Copper, 5 times more Iron, 4.3 times more Magnesium, 2.5 times more Manganese, 2.9 times more Phosphorus, 2.3 times more Selenium, 2.4 times more Sodium and 2.7 times more Zinc than Raw Cauliflower.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium
• 5 ounces of Chocolate Syrup lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Chocolate Syrup contain 11.2 times more Energy, 13.1 times more Carbohydrate, 26 times more Sugars and 1.3 times more Fiber than Raw Cauliflower.
• Both Cauliflower and Chocolate Syrup offer comparable quantities of Protein per five ounces.
• 5 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Chocolate Syrup provide inadequate amounts of Omega 3 and Omega 6 in five ounces.