Comparing Nutrients in 5 ounces Cauliflower VS Dried Pepeao

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Dried Pepeao	6%	1%	93%

Macro Nutrients

	Cauliflower	Dried Pepeao	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	14.6% 422kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.64% 0.62g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	88.4% 115g	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	NA	38g per day for Men 19-50 years
Protein	4.86% 2.72g	12.2% 6.83g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Dried Pepeao	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	610% 30.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	104% 1.35mg	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	56.7% 227μg	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	2.2% 2mg	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	Dried Pepeao	Recommended Dietary Allowance
Calcium	3.1% 31mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	799% 7.2mg	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	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	49.3% 207mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	71% 1.63mg	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	23.5% 164mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	29.5% 1004mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	117% 64.2μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.43% 15.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Dried Pepeao per 5 oz

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

Lets compare vitamin content per 5 ounces of Cauliflower vs Dried Pepeao:

• 5 ounces of Cauliflower have 34.4 times more Vitamin C than Dried Pepeao.
• While 5 oz of Dried Pepeao contain 16.5 times more Vitamin B1, 5.8 times more Vitamin B2, 5.9 times more Vitamin B3, 32.2 times more Vitamin B5, 5.2 times more Vitamin B6 and 2.8 times more Vitamin B9 than Raw Cauliflower.
• 5 ounces of Dried Pepeao have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Dried Pepeao have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Dried Pepeao:

• 5 ounces of Cauliflower have 8.3 times more Water than Dried Pepeao.
• While 5 oz of Dried Pepeao contain 5.1 times more Calcium, 130 times more Copper, 14.6 times more Iron, 9.7 times more Magnesium, 7.4 times more Manganese, 2.6 times more Phosphorus, 2.4 times more Potassium, 75.5 times more Selenium, 2.3 times more Sodium and 27.9 times more Zinc than Raw Cauliflower.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Pepeao contain 11.9 times more Energy, 16.3 times more Carbohydrate and 2.5 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy