Comparing Nutrients in 5 ounces Cauliflower VS Peaches, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Peaches, canned, heavy syrup, drained	3%	2%	95%

Macro Nutrients

	Cauliflower	Peaches, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.058% 0.018g	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	0.55% 0.094g	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	20% 26g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	28.7% 20.8g	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	6.75% 4.9g	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	% 8.25g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.6g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	1.3% 0.74g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Peaches, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	5.54% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	0.68% 0.034mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	1.4% 0.018mg	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	3.2% 12.8μg	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	1.1% 0.99mg	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	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Peaches, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	3.1% 31mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	0.24% 9.64μg	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	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	1.7% 7.1mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.1% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Peaches, canned, heavy syrup, drained per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Peaches, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Peaches, canned, heavy syrup, drained:

• 5 ounces of Cauliflower have 2.5 times more Vitamin B1, 3 times more Vitamin B2, 27.8 times more Vitamin B5, 14.2 times more Vitamin B6, 6.3 times more Vitamin B9, 68.9 times more Vitamin C and 6.5 times more Vitamin K than Peaches, canned, heavy syrup, drained.
• While 5 oz of Peaches, canned, heavy syrup, drained contain more Vitamin A and 14.9 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Peaches, canned, heavy syrup, drained provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Peaches, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Cauliflower as well as Peaches, canned, heavy syrup, drained have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Peaches, canned, heavy syrup, drained:

• 5 ounces of Cauliflower have 7.3 times more Calcium, 1.6 times more Iron, 3 times more Magnesium, 3.7 times more Phosphorus, 3.2 times more Potassium, 5 times more Sodium and 3 times more Zinc than Peaches, canned, heavy syrup, drained.
• While 5 oz of Peaches, canned, heavy syrup, drained contain 1.6 times more Copper than Raw Cauliflower.
• Both Cauliflower and Peaches, canned, heavy syrup, drained contain similar levels of Water per five ounces.
• 5 ounces of Peaches, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Cauliflower as well as Peaches, canned, heavy syrup, drained lack sufficient amounts of Fluoride and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 1.7 times more Fiber and 3.7 times more Protein than Peaches, canned, heavy syrup, drained.
• While 5 oz of Peaches, canned, heavy syrup, drained contain 2.9 times more Energy, 3.7 times more Carbohydrate, 7.7 times more Sugars and 3.6 times more Fructose than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy
• 5 ounces of Peaches, canned, heavy syrup, drained provide inadequate amounts of Protein
• Both Raw Cauliflower as well as Peaches, canned, heavy syrup, drained provide inadequate amounts of Omega 3 and Omega 6 in five ounces.