Comparing Nutrients in 5 ounces Cauliflower VS Canned Peas And Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Canned Peas And Carrots with Liquids and Salt	19%	5%	76%

Macro Nutrients

	Cauliflower	Canned Peas And Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.88% 0.15g	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	9.25% 12g	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	7.46% 2.83g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	5.5% 3.08g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Canned Peas And Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	45.5% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	8.74% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	5.15% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	9.6% 0.12mg	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	6.38% 25.5μg	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	10.4% 9.36mg	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	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	Canned Peas And Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.1% 31mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	16.2% 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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	22% 0.51mg	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	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	24.6% 369mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Canned Peas And Carrots with Liquids and Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Canned Peas And Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Canned Peas And Carrots with Liquids and Salt:

• 5 ounces of Cauliflower have 5.6 times more Vitamin B5, 2.1 times more Vitamin B6, 3.2 times more Vitamin B9 and 7.3 times more Vitamin C than Canned Peas And Carrots with Liquids and Salt.
• While 5 oz of Canned Peas And Carrots Solids and Liquids with Salt contain more Vitamin A and 1.5 times more Vitamin B1 than Raw Cauliflower.
• Both Cauliflower and Canned Peas And Carrots with Liquids and Salt provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Canned Peas And Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Canned Peas And Carrots with Liquids and Salt:

• 5 ounces of Cauliflower have 3 times more Potassium than Canned Peas And Carrots with Liquids and Salt.
• While 5 oz of Canned Peas And Carrots Solids and Liquids with Salt contain 2.6 times more Copper, 1.8 times more Iron, 2.3 times more Manganese, 8.7 times more Sodium and 2.1 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Canned Peas And Carrots with Liquids and Salt contain similar levels of Calcium, Magnesium, Phosphorus and Water per five ounces.
• Both Raw Cauliflower as well as Canned Peas And Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Peas And Carrots Solids and Liquids with Salt contain 1.7 times more Carbohydrate than Raw Cauliflower.
• Both Cauliflower and Canned Peas And Carrots with Liquids and Salt offer comparable quantities of Fiber and Protein per five ounces.
• Both Raw Cauliflower as well as Canned Peas And Carrots Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.