Comparing Nutrients in 5 ounces Cauliflower VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%

Macro Nutrients

	Cauliflower	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	4.26% 1.36g	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	1.88% 0.32g	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	95% 124g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	85.4% 62g	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	14% 5.4g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	8.45% 4.73g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	209% 1877μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	156% 1.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	163% 2.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	192% 2.5mg	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	125% 500μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	312% 7.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.3mg	83.3% 75mg	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	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Calcium	3.1% 31mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	37.8% 0.34mg	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	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	15% 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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	7.34% 249mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	16.8% 9.2μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	50.5% 757mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn 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, chocolate-flavored frosted puffed corn:

• 5 ounces of Cauliflower have 6.6 times more Vitamin B5 and 25.8 times more Vitamin K than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 5 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain more Vitamin A, 26.5 times more Vitamin B1, 25 times more Vitamin B2, 34.8 times more Vitamin B3, 9.6 times more Vitamin B6, 6.2 times more Vitamin B9 and more Vitamin B12 than Raw Cauliflower.
• Both Cauliflower and Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin B12
• 5 ounces of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin K
• Both Raw Cauliflower as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 5 ounces of Cauliflower have 1.7 times more Potassium and 26.9 times more Water than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 5 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 3.2 times more Calcium, 6.2 times more Copper, 37.8 times more Iron, 2.4 times more Magnesium, 1.6 times more Manganese, 3.2 times more Phosphorus, 10.8 times more Selenium, 17.8 times more Sodium and 2.1 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, chocolate-flavored frosted puffed corn contain 16.2 times more Energy, 12.5 times more Fat, 7.4 times more Saturated Fat, 17.5 times more Carbohydrate, 22.9 times more Sugars, 1.9 times more Fiber and 1.7 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 3 and Omega 6 in five ounces.