Comparing Nutrients in 5 ounces Cauliflower VS Frostings, chocolate, creamy, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Frostings, chocolate, creamy, dry mix	1%	11%	88%

Macro Nutrients

	Cauliflower	Frostings, chocolate, creamy, dry mix	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	7.6% 7.37g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	NA	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	NA	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	100% 130g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	NA	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Frostings, chocolate, creamy, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	0.71% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	3.16% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	1.26% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	0.82% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	8.72% 0.11mg	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	1.06% 4.25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Frostings, chocolate, creamy, dry mix	Recommended Dietary Allowance
Calcium	3.1% 31mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	46.3% 0.42mg	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	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	20.5% 0.47mg	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	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.023% 0.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Frostings, chocolate, creamy, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Frostings, chocolate, creamy, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Frostings, chocolate, creamy, dry mix:

• 5 ounces of Cauliflower have 8.3 times more Vitamin B1, 2.1 times more Vitamin B2, 3.6 times more Vitamin B3, 23 times more Vitamin B5, 2.3 times more Vitamin B6, 19 times more Vitamin B9 and more Vitamin C than Frostings, chocolate, creamy, dry mix.
• 5 ounces of Frostings, chocolate, creamy, dry mix have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Cauliflower as well as Frostings, chocolate, creamy, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Frostings, chocolate, creamy, dry mix:

• 5 ounces of Cauliflower have 2 times more Calcium, 1.7 times more Potassium and 153.5 times more Water than Frostings, chocolate, creamy, dry mix.
• While 5 oz of Frostings, chocolate, creamy, dry mix contain 7.5 times more Copper, 2.8 times more Iron, 2.5 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 2.7 times more Selenium, 2.5 times more Sodium and 3 times more Zinc than Raw Cauliflower.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium
• 5 ounces of Frostings, chocolate, creamy, dry mix lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 1.5 times more Protein than Frostings, chocolate, creamy, dry mix.
• While 5 oz of Frostings, chocolate, creamy, dry mix contain 15.6 times more Energy, 18.6 times more Fat and 18.5 times more Carbohydrate than Raw Cauliflower.
• Both Cauliflower and Frostings, chocolate, creamy, dry mix offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cauliflower provide inadequate amounts of Energy