Comparing Nutrients in 5 ounces Cauliflower VS Chocolate-flavored hazelnut spread

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Chocolate-flavored hazelnut spread	4%	50%	46%

Macro Nutrients

	Cauliflower	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	43.4% 42g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	126% 40.3g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0% 0g	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	68% 88.4g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	106% 76.6g	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	20% 7.65g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	13.7% 7.67g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Chocolate-flavored hazelnut spread	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	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	8.94% 0.12mg	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	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16% 0.38μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.3mg	0% 0mg	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	47% 7.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Calcium	3.1% 31mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	74% 0.66mg	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	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	53.5% 1.23mg	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	30.8% 215mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	9.28% 5.1μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.041% 1.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Chocolate-flavored hazelnut spread per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Chocolate-flavored hazelnut spread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Chocolate-flavored hazelnut spread:

• 5 ounces of Cauliflower have 1.9 times more Vitamin B5, 2.2 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin C and 8.2 times more Vitamin K than Chocolate-flavored hazelnut spread.
• While 5 oz of Chocolate-flavored hazelnut spread contain 1.7 times more Vitamin B1, 2.8 times more Vitamin B2, more Vitamin B12 and 62 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Chocolate-flavored hazelnut spread provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• 5 ounces of Chocolate-flavored hazelnut spread have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Chocolate-flavored hazelnut spread have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Chocolate-flavored hazelnut spread:

• 5 ounces of Cauliflower have 86 times more Water than Chocolate-flavored hazelnut spread.
• While 5 oz of Chocolate-flavored hazelnut spread contain 4.9 times more Calcium, 12 times more Copper, 10.4 times more Iron, 4.3 times more Magnesium, 5.6 times more Manganese, 3.5 times more Phosphorus, 1.4 times more Potassium, 6 times more Selenium, 1.4 times more Sodium and 3.9 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 Chocolate-flavored hazelnut spread contain 21.6 times more Energy, 106.2 times more Fat, 218.6 times more Saturated Fat, 12.5 times more Carbohydrate, 28.3 times more Sugars, 2.7 times more Fiber and 2.8 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Chocolate-flavored hazelnut spread provide inadequate amounts of Omega 3 and Omega 6 in five ounces.