Comparing Nutrients in 5 ounces Cauliflower VS TVP

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
TVP	59%	3%	38%

Macro Nutrients

	Cauliflower	TVP	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	8.86% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	3.34% 0.57g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	18.6% 13.5g	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	54.5% 20.7g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	TVP	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	54.5% 0.71mg	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	106% 425μg	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	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	TVP	Recommended Dietary Allowance
Calcium	3.1% 31mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	236% 2.13mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	247% 5.67mg	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	144% 1006mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	104% 3544mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	56.7% 31μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS TVP per 5 oz

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

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

• 5 ounces of Cauliflower have more Vitamin C and 3.8 times more Vitamin K than TVP.
• While 5 oz of Textured Vegetable Protein, Dry contain 12 times more Vitamin B1, 5 times more Vitamin B2, 3.7 times more Vitamin B3, 2.7 times more Vitamin B6 and 5.3 times more Vitamin B9 than Raw Cauliflower.
• 5 ounces of TVP have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Textured Vegetable Protein, Dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs TVP:

• 5 ounces of Cauliflower have 13.2 times more Water than TVP.
• While 5 oz of Textured Vegetable Protein, Dry contain 11.8 times more Calcium, 38.5 times more Copper, 23.8 times more Iron, 20 times more Magnesium, 25.8 times more Manganese, 16.1 times more Phosphorus, 8.4 times more Potassium, 36.7 times more Selenium and 20.7 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 Textured Vegetable Protein, Dry contain 13.2 times more Energy, 6.7 times more Omega 3, 25 times more Omega 6, 6.4 times more Carbohydrate, 5 times more Sugars, 7.3 times more Fiber and 26 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6