Comparing Nutrients in 5 ounces Cauliflower VS Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Cauliflower	Powder Cocoa Mix	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	19.5% 564kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.89% 0.15g	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	91% 119g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	128% 93g	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	14% 5.24g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	61.6% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	12.4% 0.16mg	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	2.13% 8.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20.7% 0.5μg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	3.1% 31mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	45% 0.41mg	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	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	16.6% 0.38mg	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	63.8% 447mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	29.7% 1009mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	47.6% 714mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.057% 2.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Powder Cocoa Mix per 5 oz

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

Lets compare vitamin content per 5 ounces of Cauliflower vs Powder Cocoa Mix:

• 5 ounces of Cauliflower have 1.6 times more Vitamin B6, 9.5 times more Vitamin B9, 241 times more Vitamin C and 17.2 times more Vitamin K than Powder Cocoa Mix.
• While 5 oz of Powder Cocoa Mix contain 1.9 times more Vitamin B1, 9.4 times more Vitamin B2, 1.3 times more Vitamin B5 and more Vitamin B12 than Raw Cauliflower.
• Both Cauliflower and Powder Cocoa Mix provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin B12
• 5 ounces of Powder Cocoa Mix have insufficient amounts of Vitamin B9, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Powder Cocoa Mix:

• 5 ounces of Cauliflower have 61.4 times more Water than Powder Cocoa Mix.
• While 5 oz of Powder Cocoa Mix contain 6 times more Calcium, 7.3 times more Copper, 2.8 times more Iron, 5.5 times more Magnesium, 1.7 times more Manganese, 7.2 times more Phosphorus, 2.4 times more Potassium, 8.3 times more Selenium, 16.8 times more Sodium and 5.4 times more Zinc than Raw Cauliflower.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Powder Cocoa Mix contain 15.9 times more Energy, 14.3 times more Fat, 18.3 times more Saturated Fat, 16.8 times more Carbohydrate, 34.3 times more Sugars, 1.9 times more Fiber and 3.5 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Powder Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in five ounces.