Comparing Nutrients in 5 ounces Cauliflower VS Boysenberries, canned, heavy syrup

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Cauliflower	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.018% 0.006g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.38% 0.064g	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	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	NA	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	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	3.16% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	2.04% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	4.14% 0.054mg	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	12% 48μg	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	9.76% 8.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	3.1% 31mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	11% 0.099mg	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	7.6% 0.61mg	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	15.4% 0.35mg	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	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	3.75% 128mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.53% 131g	2.92% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Boysenberries, canned, heavy syrup per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Boysenberries, canned, heavy syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Boysenberries, canned, heavy syrup:

• 5 ounces of Cauliflower have 1.9 times more Vitamin B1, 2.1 times more Vitamin B2, 2.2 times more Vitamin B3, 5.1 times more Vitamin B5, 4.8 times more Vitamin B6, 1.7 times more Vitamin B9 and 7.8 times more Vitamin C than Boysenberries, canned, heavy syrup.
• 5 ounces of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B3
• Both Raw Cauliflower as well as Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Boysenberries, canned, heavy syrup:

• 5 ounces of Cauliflower have 1.2 times more Calcium, 1.4 times more Magnesium, 4.4 times more Phosphorus, 3.3 times more Potassium, 10 times more Sodium, 1.4 times more Zinc and 1.2 times more Water than Boysenberries, canned, heavy syrup.
• While 5 oz of Boysenberries, canned, heavy syrup contain 1.8 times more Copper and 1.6 times more Manganese than Raw Cauliflower.
• Both Cauliflower and Boysenberries, canned, heavy syrup contain similar levels of Iron per five ounces.
• 5 ounces of Boysenberries, canned, heavy syrup lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Raw Cauliflower as well as Boysenberries, canned, heavy syrup lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 1.9 times more Protein than Boysenberries, canned, heavy syrup.
• While 5 oz of Boysenberries, canned, heavy syrup contain 3.5 times more Energy, 4.5 times more Carbohydrate and 1.3 times more Fiber than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy
• 5 ounces of Boysenberries, canned, heavy syrup provide inadequate amounts of Protein
• Both Raw Cauliflower as well as Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3 and Omega 6 in five ounces.