Comparing Nutrients in 5 ounces Cauliflower VS Red Anjou Pears

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Red Anjou Pears	2%	2%	96%

Macro Nutrients

	Cauliflower	Red Anjou Pears	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.2% 0.2g	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	16.3% 21g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	18.7% 13.5g	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	12.7% 9.2g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.37g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	11% 4.25g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	0.84% 0.47g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Red Anjou 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	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	1.44% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	4.25% 0.055mg	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	8.2% 7.37mg	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	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Red Anjou Pears	Recommended Dietary Allowance
Calcium	3.1% 31mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	11% 0.099mg	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	3.37% 0.27mg	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	3.45% 0.079mg	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	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.26% 0.14μg	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	3.23% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Red Anjou Pears per 5 oz

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

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

• 5 ounces of Cauliflower have 4.2 times more Vitamin B1, 2.1 times more Vitamin B2, 3.1 times more Vitamin B3, 12.6 times more Vitamin B5, 4.7 times more Vitamin B6, 8.1 times more Vitamin B9, 9.3 times more Vitamin C and 3.2 times more Vitamin K than Red Anjou Pears.
• 5 ounces of Red Anjou Pears have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Cauliflower as well as Raw Red Anjou Pears have insufficient amounts of Vitamin A and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Red Anjou Pears:

• 5 ounces of Cauliflower have 2 times more Calcium, 2.2 times more Iron, 2.1 times more Magnesium, 2.8 times more Manganese, 3.4 times more Phosphorus, 2.4 times more Potassium, 30 times more Sodium and 2.1 times more Zinc than Red Anjou Pears.
• While 5 oz of Raw Red Anjou Pears contain 1.8 times more Copper than Raw Cauliflower.
• Both Cauliflower and Red Anjou Pears contain similar levels of Water per five ounces.
• 5 ounces of Red Anjou Pears lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Cauliflower as well as Raw Red Anjou Pears lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 5.8 times more Protein than Red Anjou Pears.
• While 5 oz of Raw Red Anjou Pears contain 2.5 times more Energy, 3 times more Carbohydrate, 5 times more Sugars, 6.7 times more Fructose and 1.5 times more Fiber than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy
• 5 ounces of Red Anjou Pears provide inadequate amounts of Protein