Comparing Nutrients in 5 ounces Cauliflower VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%

Macro Nutrients

	Cauliflower	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	6.74% 6.53g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	11.4% 3.64g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	4.53% 0.77g	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% 123g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	94% 68g	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	12.3% 4.68g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	8.63% 4.83g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Vitamin A	0% 0μg	75.8% 682μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	148% 23.6mg	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	181% 2.35mg	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	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.3mg	31.5% 28.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.4% 189IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	0.19% 0.028mg	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	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Calcium	3.1% 31mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	50.2% 0.45mg	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	532% 42.5mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	9.1% 38.3mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	8.38% 285mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	13.4% 7.37μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	161% 17.7mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS 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, MALT-O-MEAL, COCO-ROOS:

• 5 ounces of Cauliflower have 2.4 times more Vitamin C and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain more Vitamin A, 25 times more Vitamin B1, 23.5 times more Vitamin B2, 32.9 times more Vitamin B3, 9 times more Vitamin B6, 11.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Cauliflower.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin K
• Both Raw Cauliflower as well as Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• 5 ounces of Cauliflower have 1.5 times more Potassium and 36.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 15.1 times more Calcium, 8.2 times more Copper, 71.4 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus, 8.7 times more Selenium, 11.7 times more Sodium and 46.3 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, MALT-O-MEAL, COCO-ROOS contain 15.6 times more Energy, 16.5 times more Fat, 19.8 times more Saturated Fat, 33.9 times more Omega 6, 17.5 times more Carbohydrate, 25.2 times more Sugars, 1.7 times more Fiber and 1.8 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Raw Cauliflower as well as Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide inadequate amounts of Omega 3 in five ounces.