Comparing Nutrients in 5 ounces Cauliflower VS Unsweetened Rice Milk

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Unsweetened Rice Milk	2%	19%	79%

Macro Nutrients

	Cauliflower	Unsweetened Rice Milk	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	2.54% 0.43g	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	10% 13g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	10.3% 7.5g	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	1.1% 0.43g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Unsweetened Rice Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.92% 89.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	4.14% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	4.25% 0.055mg	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	37.2% 0.89μg	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	9.92% 59.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	4.44% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Unsweetened Rice Milk	Recommended Dietary Allowance
Calcium	3.1% 31mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	5.83% 0.052mg	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	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	17.4% 0.4mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	1.13% 38.3mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	3.7% 55.3mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Unsweetened Rice Milk per 5 oz

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

Lets compare vitamin content per 5 ounces of Cauliflower vs Unsweetened Rice Milk:

• 5 ounces of Cauliflower have 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 4.6 times more Vitamin B5, 4.7 times more Vitamin B6, 28.5 times more Vitamin B9, more Vitamin C and 77.5 times more Vitamin K than Unsweetened Rice Milk.
• While 5 oz of Unsweetened Rice Milk contain more Vitamin A, 2.4 times more Vitamin B2, more Vitamin B12, more Vitamin D and 5.9 times more Vitamin E than Raw Cauliflower.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 5 ounces of Unsweetened Rice Milk have insufficient amounts of Vitamin B9, Vitamin C and Vitamin K

Comparing minerals per 5 ounces for Cauliflower vs Unsweetened Rice Milk:

• 5 ounces of Cauliflower have 2.1 times more Iron, 1.4 times more Magnesium, 11.1 times more Potassium and 2.1 times more Zinc than Unsweetened Rice Milk.
• While 5 oz of Unsweetened Rice Milk contain 5.4 times more Calcium, 1.8 times more Manganese, 1.3 times more Phosphorus, 3.7 times more Selenium and 1.3 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Unsweetened Rice Milk contain similar levels of Copper and Water per five ounces.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium
• 5 ounces of Unsweetened Rice Milk lack sufficient amounts of Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 6.7 times more Fiber and 6.9 times more Protein than Unsweetened Rice Milk.
• While 5 oz of Unsweetened Rice Milk contain 1.8 times more Carbohydrate and 2.8 times more Sugars than Raw Cauliflower.
• 5 ounces of Unsweetened Rice Milk provide inadequate amounts of Fiber and Protein
• Both Raw Cauliflower as well as Unsweetened Rice Milk provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.