Comparing Nutrients in 5 ounces Cauliflower VS Instant Tea

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Instant Tea	26%	0%	74%

Macro Nutrients

	Cauliflower	Instant Tea	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	15.4% 447kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0% 0g	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	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.33% 0.057g	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	64% 83g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	11% 7.84g	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	31.7% 12g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Instant Tea	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	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	128% 6.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	39% 0.5mg	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	36.5% 146μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	0% 0mg	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	Instant Tea	Recommended Dietary Allowance
Calcium	3.1% 31mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	86.6% 0.78mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	92% 386mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	8197% 189mg	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	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	252% 8562mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	13.7% 7.5μg	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	21.8% 2.4mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.19% 7.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Instant Tea per 5 oz

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

Lets compare vitamin content per 5 ounces of Cauliflower vs Instant Tea:

• 5 ounces of Cauliflower have more Vitamin B1, more Vitamin C and more Vitamin K than Instant Tea.
• While 5 oz of Unsweetened Instant Tea Powder contain 16.4 times more Vitamin B2, 21.3 times more Vitamin B3, 6.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Cauliflower.
• 5 ounces of Instant Tea have insufficient amounts of Vitamin B1, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Unsweetened Instant Tea Powder have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Instant Tea:

• 5 ounces of Cauliflower have 18.1 times more Water than Instant Tea.
• While 5 oz of Unsweetened Instant Tea Powder contain 5.4 times more Calcium, 14.1 times more Copper, 5.4 times more Iron, 18.1 times more Magnesium, 858.1 times more Manganese, 5.4 times more Phosphorus, 20.2 times more Potassium, 8.8 times more Selenium, 2.4 times more Sodium and 6.3 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 Unsweetened Instant Tea Powder contain 12.6 times more Energy, 5.5 times more Omega 3, 11.8 times more Carbohydrate, 2.9 times more Sugars, 4.3 times more Fiber and 10.5 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Cauliflower as well as Unsweetened Instant Tea Powder provide inadequate amounts of Omega 6 in five ounces.