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

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cereals ready-to-eat, FAMILIA	10%	15%	75%

Macro Nutrients

	Cauliflower	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	9.2% 8.93g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	3.15% 1g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	13% 2.2g	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	80.5% 105g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	45.4% 33g	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	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	16% 2.55mg	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	11% 0.14mg	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	5.67% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.3mg	0.94% 0.85mg	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	11% 1.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Calcium	3.1% 31mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	64% 0.58mg	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	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	107% 449mg	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	68.2% 478mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	20.6% 700mg	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	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.073% 2.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Cereals ready-to-eat, FAMILIA 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, FAMILIA:

• 5 ounces of Cauliflower have 1.8 times more Vitamin B6, 3.6 times more Vitamin B9, 80.3 times more Vitamin C and 4.1 times more Vitamin K than Cereals ready-to-eat, FAMILIA.
• While 5 oz of Cereals ready-to-eat, FAMILIA contain 6.4 times more Vitamin B1, 9.2 times more Vitamin B2, 3.6 times more Vitamin B3, more Vitamin B12 and 14.5 times more Vitamin E than Raw Cauliflower.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• 5 ounces of Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin A and Vitamin D in five ounces.

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

• 5 ounces of Cauliflower have 3.8 times more Sodium and 48.5 times more Water than Cereals ready-to-eat, FAMILIA.
• While 5 oz of Cereals ready-to-eat, FAMILIA contain 7.9 times more Calcium, 10.4 times more Copper, 6.6 times more Iron, 21.1 times more Magnesium, 7.7 times more Phosphorus, 1.7 times more Potassium, 28.8 times more Selenium and 7.1 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, FAMILIA contain 15.5 times more Energy, 22.5 times more Fat, 5.5 times more Saturated Fat, 6.1 times more Omega 3, 96.8 times more Omega 6, 14.8 times more Carbohydrate, 12.1 times more Sugars, 4.3 times more Fiber and 4.9 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6