Comparing Nutrients in 5 ounces Cauliflower VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Cauliflower	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	19.7% 573kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	4.6% 4.47g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	98% 128g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	83.3% 60.4g	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	3.73% 1.4g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	9.87% 5.53g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	0% 0μg	172% 1545μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	172% 2.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	274% 3.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	235% 37.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	299% 3.9mg	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	176% 703μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	408% 9.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.3mg	1.57% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	46% 276IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	3.1% 31mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	20% 0.18mg	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	135% 11mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	39% 0.89mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	3.17% 108mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	23% 12.8μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	59.5% 893mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	77% 8.5mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES 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, Fruity DYNO-BITES 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, Fruity DYNO-BITES:

• 5 ounces of Cauliflower have 48.2 times more Vitamin C and 77.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain more Vitamin A, 29.2 times more Vitamin B1, 41.8 times more Vitamin B2, 52.3 times more Vitamin B3, 14.9 times more Vitamin B6, 8.7 times more Vitamin B9, more Vitamin B12, more Vitamin D and 15.9 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 5 ounces for Cauliflower vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 5 ounces of Cauliflower have 7.3 times more Calcium, 3.9 times more Potassium and 76.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 3.3 times more Copper, 18.1 times more Iron, 4.1 times more Manganese, 1.5 times more Phosphorus, 15 times more Selenium, 21 times more Sodium and 22.2 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain similar levels of Magnesium per five ounces.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 2 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 16.2 times more Energy, 11.3 times more Fat, 4.9 times more Saturated Fat, 18.1 times more Carbohydrate, 22.3 times more Sugars and 2 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, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 3 and Omega 6 in five ounces.