Comparing Nutrients in 5 ounces Cauliflower VS Cereals ready-to-eat, ALPEN

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cereals ready-to-eat, ALPEN	12%	8%	80%

Macro Nutrients

	Cauliflower	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	4.82% 4.68g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	7.34% 1.25g	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	82.5% 107g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	39% 28.3g	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	34% 13g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cereals ready-to-eat, ALPEN	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	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	30.5% 0.4mg	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	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.1% 0.17μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.3mg	13.7% 12.3mg	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	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Calcium	3.1% 31mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	47.2% 0.43mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	NA	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	75% 526mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	17.4% 593mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	38.7% 4.25mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cereals ready-to-eat, ALPEN per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Cereals ready-to-eat, ALPEN to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Cereals ready-to-eat, ALPEN:

• 5 ounces of Cauliflower have 1.9 times more Vitamin B9, 5.5 times more Vitamin C and 6.2 times more Vitamin K than Cereals ready-to-eat, ALPEN.
• While 5 oz of Cereals ready-to-eat, ALPEN contain 8 times more Vitamin B1, 6.7 times more Vitamin B2, 4.2 times more Vitamin B3, 1.5 times more Vitamin B6, more Vitamin B12 and 6.4 times more Vitamin E than Raw Cauliflower.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• Both Raw Cauliflower as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Cereals ready-to-eat, ALPEN:

• 5 ounces of Cauliflower have 12.4 times more Water than Cereals ready-to-eat, ALPEN.
• While 5 oz of Cereals ready-to-eat, ALPEN contain 6.7 times more Calcium, 7.7 times more Copper, 7.1 times more Iron, 6.3 times more Magnesium, 8.4 times more Phosphorus, 1.4 times more Potassium, 28.8 times more Selenium and 11.1 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 Cereals ready-to-eat, ALPEN contain 14.1 times more Energy, 11.8 times more Fat, 2.9 times more Omega 3, 55 times more Omega 6, 15.2 times more Carbohydrate, 10.5 times more Sugars, 4.6 times more Fiber and 5.8 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6