Comparing Nutrients in 5 ounces Cauliflower VS Sugar-apples

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Cauliflower	Sugar-apples	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.21% 0.068g	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	0.33% 0.057g	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	25.8% 33.5g	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Sugar-apples	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	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	7.82% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	22% 0.28mg	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	4.96% 20μg	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	57% 51.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Sugar-apples	Recommended Dietary Allowance
Calcium	3.1% 31mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	13.5% 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	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	NA	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.53% 131g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Sugar-apples per 5 oz

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

Lets compare vitamin content per 5 ounces of Cauliflower vs Sugar-apples:

• 5 ounces of Cauliflower have 3 times more Vitamin B5, 4.1 times more Vitamin B9 and 1.3 times more Vitamin C than Sugar-apples.
• While 5 oz of Raw Sugar-apples contain 2.2 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Sugar-apples provide similar amounts of Vitamin B6 per five ounces.
• Both Raw Cauliflower as well as Raw Sugar-apples have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Sugar-apples:

• 5 ounces of Cauliflower have 1.4 times more Phosphorus, 1.2 times more Potassium, 3.3 times more Sodium, 2.7 times more Zinc and 1.3 times more Water than Sugar-apples.
• While 5 oz of Raw Sugar-apples contain 2.2 times more Copper, 1.4 times more Iron and 1.4 times more Magnesium than Raw Cauliflower.
• Both Cauliflower and Sugar-apples contain similar levels of Calcium per five ounces.
• 5 ounces of Sugar-apples lack sufficient amounts of Zinc
• Both Raw Cauliflower as well as Raw Sugar-apples lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Sugar-apples contain 3.8 times more Energy, 4.8 times more Carbohydrate and 2.2 times more Fiber than Raw Cauliflower.
• Both Cauliflower and Sugar-apples offer comparable quantities of Protein per five ounces.
• 5 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Raw Sugar-apples provide inadequate amounts of Omega 3 and Omega 6 in five ounces.