Comparing Nutrients in 5 ounces Cauliflower VS Raw Quinoa

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Cauliflower	Raw Quinoa	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	8.87% 8.6g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	25% 4.2g	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	70% 91g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Raw Quinoa	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	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	13.5% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	53% 0.69mg	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	65.2% 261μg	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	NA	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	23% 3.46mg	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	Raw Quinoa	Recommended Dietary Allowance
Calcium	3.1% 31mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	93% 0.84mg	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	81% 6.48mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	66.5% 279mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	125% 2.9mg	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	93% 648mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Raw Quinoa per 5 oz

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

Lets compare vitamin content per 5 ounces of Cauliflower vs Raw Quinoa:

• 5 ounces of Cauliflower have more Vitamin K than Raw Quinoa.
• While 5 oz of Raw Quinoa contain 7.2 times more Vitamin B1, 5.3 times more Vitamin B2, 3 times more Vitamin B3, 2.6 times more Vitamin B6, 3.2 times more Vitamin B9 and 30.5 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Raw Quinoa provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin E
• 5 ounces of Raw Quinoa have insufficient amounts of Vitamin K
• Both Raw Cauliflower as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Raw Quinoa:

• 5 ounces of Cauliflower have 6 times more Sodium and 6.9 times more Water than Raw Quinoa.
• While 5 oz of Raw Quinoa contain 2.1 times more Calcium, 15.1 times more Copper, 10.9 times more Iron, 13.1 times more Magnesium, 13.1 times more Manganese, 10.4 times more Phosphorus, 1.9 times more Potassium, 14.2 times more Selenium and 11.5 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 Raw Quinoa contain 14.7 times more Energy, 21.7 times more Fat, 5.4 times more Saturated Fat, 17.3 times more Omega 3, 186.1 times more Omega 6, 12.9 times more Carbohydrate, 3.5 times more Fiber and 7.4 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6