Comparing Nutrients in 5 ounces Cauliflower VS Puddings, tapioca, ready-to-eat, fat free

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%

Macro Nutrients

	Cauliflower	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.54% 0.17g	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	0.017% 0.003g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	27.7% 20g	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	0% 0g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	3.64% 2.04g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Puddings, tapioca, ready-to-eat, fat free	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	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	8.18% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	0.85% 0.043mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	2.2% 0.028mg	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	0.71% 2.83μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	18.3% 0.44μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.3mg	0.47% 0.43mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	3.1% 31mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	2.83% 0.026mg	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	1.95% 0.16mg	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	0.68% 0.016mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	2.9% 99mg	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	17.7% 265mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.53% 131g	2.92% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Puddings, tapioca, ready-to-eat, fat free per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Puddings, tapioca, ready-to-eat, fat free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Puddings, tapioca, ready-to-eat, fat free:

• 5 ounces of Cauliflower have 3.8 times more Vitamin B1, 5 times more Vitamin B3, 22.2 times more Vitamin B5, 9.2 times more Vitamin B6, 28.5 times more Vitamin B9, 160.7 times more Vitamin C and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
• While 5 oz of Puddings, tapioca, ready-to-eat, fat free contain more Vitamin B12 than Raw Cauliflower.
• Both Cauliflower and Puddings, tapioca, ready-to-eat, fat free provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin B12
• 5 ounces of Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Puddings, tapioca, ready-to-eat, fat free:

• 5 ounces of Cauliflower have 2.2 times more Copper, 3.8 times more Iron, 3 times more Magnesium, 14.1 times more Manganese, 4.3 times more Potassium, 1.6 times more Zinc and 1.2 times more Water than Puddings, tapioca, ready-to-eat, fat free.
• While 5 oz of Puddings, tapioca, ready-to-eat, fat free contain 2.4 times more Calcium, 1.5 times more Phosphorus and 6.2 times more Sodium than Raw Cauliflower.
• 5 ounces of Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Zinc
• Both Raw Cauliflower as well as Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have more Fiber and 1.3 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• While 5 oz of Puddings, tapioca, ready-to-eat, fat free contain 3.8 times more Energy, 4.3 times more Carbohydrate and 7.4 times more Sugars than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy
• 5 ounces of Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Fiber
• Both Raw Cauliflower as well as Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Omega 6 in five ounces.