Comparing Nutrients in 5 ounces Cauliflower VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Cauliflower	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.91% 0.29g	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	1.9% 2.47g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	0.8% 0.58g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.79g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.17% 82.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	1.46% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	2.32% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.8% 4.73μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80.8μg	7% 28μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	65.6% 1.57μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	11.6% 69.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	1.47% 0.22mg	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	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	3.1% 31mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	13% 0.12mg	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	8.15% 0.65mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	13% 0.29mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	184% 82.8μg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	4.02% 0.44mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 5 ounces of Cauliflower have 3.1 times more Vitamin B3, 8.1 times more Vitamin B5, 3.8 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 5 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain more Vitamin A, 3.1 times more Vitamin B1, 3.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Cauliflower.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Raw Cauliflower as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 5 ounces of Cauliflower have 1.4 times more Phosphorus and 2.5 times more Potassium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 5 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 5.6 times more Calcium, 2.1 times more Copper, 1.3 times more Manganese and 3.2 times more Selenium than Raw Cauliflower.
• Both Cauliflower and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Iron, Magnesium, Zinc and Water per five ounces.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 2.9 times more Carbohydrate, 4.7 times more Sugars and 4 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 5 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 1.5 times more Protein than Raw Cauliflower.
• 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Carbohydrate and Fiber
• Both Raw Cauliflower as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy in five ounces.