Comparing Nutrients in 5 ounces Cauliflower VS Millet Flour

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Millet Flour	11%	10%	79%

Macro Nutrients

	Cauliflower	Millet Flour	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	6.2% 6.02g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	21.3% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	82% 106g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	3.25% 2.35g	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	0% 0g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.43g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	13% 4.96g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	27.2% 15.2g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Millet Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	7.96% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	53.3% 8.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	40.6% 0.53mg	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	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Millet Flour	Recommended Dietary Allowance
Calcium	3.1% 31mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	84.3% 0.76mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	61.8% 1.42mg	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	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	84.3% 46.4μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Millet Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Millet Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Millet Flour:

• 5 ounces of Cauliflower have 1.4 times more Vitamin B9, more Vitamin C and 19.4 times more Vitamin K than Millet Flour.
• While 5 oz of Millet flour contain 8.3 times more Vitamin B1, 11.9 times more Vitamin B3, 1.9 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Cauliflower.
• Both Cauliflower and Millet Flour provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Millet Flour have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Millet flour have insufficient amounts of Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Millet Flour:

• 5 ounces of Cauliflower have 1.6 times more Calcium, 1.3 times more Potassium, 7.5 times more Sodium and 10.6 times more Water than Millet Flour.
• While 5 oz of Millet flour contain 13.7 times more Copper, 9.4 times more Iron, 7.9 times more Magnesium, 6.5 times more Manganese, 6.5 times more Phosphorus, 54.5 times more Selenium and 9.7 times more Zinc than Raw Cauliflower.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium
• 5 ounces of Millet Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Millet flour contain 15.3 times more Energy, 15.2 times more Fat, 2.9 times more Omega 3, 159.5 times more Omega 6, 15.1 times more Carbohydrate, 1.8 times more Fiber and 5.6 times more Protein than Raw Cauliflower.
• Both Cauliflower and Millet Flour offer comparable quantities of Sugars per five ounces.
• 5 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6