Comparing Nutrients in 5 ounces Cauliflower VS Tortillas, ready-to-bake or -fry, corn

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Tortillas, ready-to-bake or -fry, corn	10%	11%	79%

Macro Nutrients

	Cauliflower	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	10.7% 309kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	4.16% 4.04g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	11.5% 1.96g	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	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	1.72% 1.25g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	14.4% 8.08g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Tortillas, ready-to-bake or -fry, corn	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	3.1% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	24% 0.31mg	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	1.77% 7.1μg	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	2.65% 0.4mg	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	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Calcium	3.1% 31mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	24.3% 0.22mg	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	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	20% 0.46mg	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	63.6% 445mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	7.75% 264mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	15.7% 8.65μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	4.25% 63.8mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	3.53% 131g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Tortillas, ready-to-bake or -fry, corn per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Tortillas, ready-to-bake or -fry, corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Tortillas, ready-to-bake or -fry, corn:

• 5 ounces of Cauliflower have 6.1 times more Vitamin B5, 11.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Tortillas, ready-to-bake or -fry, corn.
• While 5 oz of Tortillas, ready-to-bake or -fry, corn contain 1.9 times more Vitamin B1 and 3 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Tortillas, ready-to-bake or -fry, corn provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin B9, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Tortillas, ready-to-bake or -fry, corn:

• 5 ounces of Cauliflower have 1.6 times more Potassium and 2 times more Water than Tortillas, ready-to-bake or -fry, corn.
• While 5 oz of Tortillas, ready-to-bake or -fry, corn contain 3.7 times more Calcium, 3.9 times more Copper, 2.9 times more Iron, 4.8 times more Magnesium, 2.1 times more Manganese, 7.1 times more Phosphorus, 10.2 times more Selenium, 1.5 times more Sodium and 4.9 times more Zinc than Raw Cauliflower.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 2.2 times more Sugars than Tortillas, ready-to-bake or -fry, corn.
• While 5 oz of Tortillas, ready-to-bake or -fry, corn contain 8.7 times more Energy, 10.2 times more Fat, 2.3 times more Omega 3, 86.6 times more Omega 6, 9 times more Carbohydrate, 3.2 times more Fiber and 3 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6