Comparing Nutrients in 5 ounces Cauliflower VS Bosc Pears

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Bosc Pears	2%	1%	97%

Macro Nutrients

	Cauliflower	Bosc Pears	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	3.27% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.13% 0.13g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	17.6% 23g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	20% 14.5g	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	11% 8g	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	% 3.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 3g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	0.91% 0.51g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Bosc Pears	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	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	1.35% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	1.6% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	2.3% 0.03mg	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	2.5% 9.92μg	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	4.4% 3.97mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	6.14% 7.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Bosc Pears	Recommended Dietary Allowance
Calcium	3.1% 31mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	16.4% 0.15mg	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	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	2.9% 0.067mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	5.1% 173mg	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	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Bosc Pears per 5 oz

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

Lets compare vitamin content per 5 ounces of Cauliflower vs Bosc Pears:

• 5 ounces of Cauliflower have 4.2 times more Vitamin B1, 2.6 times more Vitamin B2, 3.3 times more Vitamin B3, 11.7 times more Vitamin B5, 8.8 times more Vitamin B6, 8.1 times more Vitamin B9, 17.2 times more Vitamin C and 3 times more Vitamin K than Bosc Pears.
• 5 ounces of Bosc Pears have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Cauliflower as well as Raw Bosc Pears have insufficient amounts of Vitamin A and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Bosc Pears:

• 5 ounces of Cauliflower have 2.2 times more Calcium, 2.8 times more Iron, 2.1 times more Magnesium, 3.3 times more Manganese, 3.1 times more Phosphorus, 2.5 times more Potassium, 30 times more Sodium and 2.1 times more Zinc than Bosc Pears.
• While 5 oz of Raw Bosc Pears contain 2.7 times more Copper than Raw Cauliflower.
• Both Cauliflower and Bosc Pears contain similar levels of Water per five ounces.
• 5 ounces of Bosc Pears lack sufficient amounts of Calcium, Iron, Magnesium and Zinc
• Both Raw Cauliflower as well as Raw Bosc Pears lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 5.3 times more Protein than Bosc Pears.
• While 5 oz of Raw Bosc Pears contain 2.7 times more Energy, 3.2 times more Carbohydrate, 5.4 times more Sugars, 5.8 times more Fructose and 1.6 times more Fiber than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy
• 5 ounces of Bosc Pears provide inadequate amounts of Protein