Comparing Nutrients in 5 ounces Cauliflower VS Soymilk

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Soymilk	24%	29%	47%

Macro Nutrients

	Cauliflower	Soymilk	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	2.64% 76.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.56% 2.5g	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	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	4.87% 0.83g	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	6.85% 8.9g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	7.8% 5.66g	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	2.24% 0.85g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	8.28% 4.64g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Soymilk	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	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	4.54% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	8.4% 0.11mg	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	0% 0mg	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	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Soymilk	Recommended Dietary Allowance
Calcium	3.1% 31mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	20% 0.18mg	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	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	13.7% 0.32mg	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	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	4.8% 72.3mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Soymilk per 5 oz

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

Lets compare vitamin content per 5 ounces of Cauliflower vs Soymilk:

• 5 ounces of Cauliflower have 1.8 times more Vitamin B5, 2.4 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and 5.2 times more Vitamin K than Soymilk.
• Both Cauliflower and Soymilk provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Soymilk have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Soymilk Unfortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Soymilk:

• 5 ounces of Cauliflower have 2.5 times more Potassium and 2.3 times more Zinc than Soymilk.
• While 5 oz of Soymilk Unfortified contain 3.3 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese, 8 times more Selenium and 1.7 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Soymilk contain similar levels of Calcium, Phosphorus and Water per five ounces.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium
• 5 ounces of Soymilk lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 3.3 times more Fiber than Soymilk.
• While 5 oz of Soymilk Unfortified contain 5 times more Omega 3, 36.5 times more Omega 6, 1.3 times more Carbohydrate, 2.1 times more Sugars and 1.7 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Omega 3 and Omega 6
• 5 ounces of Soymilk provide inadequate amounts of Fiber
• Both Raw Cauliflower as well as Soymilk Unfortified provide inadequate amounts of Energy in five ounces.