Comparing Nutrients in 5 ounces Cauliflower VS Candies, gumdrops, starch jelly pieces

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Candies, gumdrops, starch jelly pieces	0%	0%	100%

Macro Nutrients

	Cauliflower	Candies, gumdrops, starch jelly pieces	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	19.4% 561kcal	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	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0% 0g	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	108% 140g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	115% 83.6g	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	0.37% 0.14g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Candies, gumdrops, starch jelly pieces	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	0.71% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	0.089% 0.014mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	0.34% 0.017mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	0.55% 0.007mg	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% 0μg	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	Candies, gumdrops, starch jelly pieces	Recommended Dietary Allowance
Calcium	3.1% 31mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	1.9% 0.017mg	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	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	0.62% 0.014mg	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	0.2% 1.4mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	0.21% 7.1mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	4.16% 62.4mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	0% 0mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Candies, gumdrops, starch jelly pieces per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Candies, gumdrops, starch jelly pieces to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Candies, gumdrops, starch jelly pieces:

• 5 ounces of Cauliflower have 8.3 times more Vitamin B1, 4.6 times more Vitamin B2, 50.7 times more Vitamin B3, 55.6 times more Vitamin B5, 36.8 times more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Candies, gumdrops, starch jelly pieces.
• 5 ounces of Candies, gumdrops, starch jelly pieces have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Candies, gumdrops, starch jelly pieces have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Candies, gumdrops, starch jelly pieces:

• 5 ounces of Cauliflower have 7.3 times more Calcium, 3.3 times more Copper, 15 times more Magnesium, 15.5 times more Manganese, 44 times more Phosphorus, 59.8 times more Potassium, more Zinc and 92.1 times more Water than Candies, gumdrops, starch jelly pieces.
• While 5 oz of Candies, gumdrops, starch jelly pieces contain 1.5 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Candies, gumdrops, starch jelly pieces contain similar levels of Iron per five ounces.
• 5 ounces of Candies, gumdrops, starch jelly pieces lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Cauliflower as well as Candies, gumdrops, starch jelly pieces lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 20 times more Fiber and more Protein than Candies, gumdrops, starch jelly pieces.
• While 5 oz of Candies, gumdrops, starch jelly pieces contain 15.8 times more Energy, 19.9 times more Carbohydrate and 30.9 times more Sugars than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy
• 5 ounces of Candies, gumdrops, starch jelly pieces provide inadequate amounts of Fiber and Protein
• Both Raw Cauliflower as well as Candies, gumdrops, starch jelly pieces provide inadequate amounts of Omega 3 and Omega 6 in five ounces.