Comparing Nutrients in 5 ounces Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	12%	24%	64%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Boiled Cauliflower	Recommended Dietary Allowance
Energy	19.3% 558kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.97g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	NA	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.8% 95g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	51.5% 37.3g	4.07% 2.95g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.5% 10g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	30.4% 17g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	19% 0.25mg	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	7.8% 31μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.4% 0.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	69.8% 62.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.72% 0.71mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	18.7% 187mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	NA	2.83% 0.026mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	53% 4.24mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	NA	8.14% 0.19mg	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	67.4% 472mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	17% 257mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.03mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.25% 9.34g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry VS Boiled Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry versus 5 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry vs Boiled Cauliflower:

• 5 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry have 8 times more Vitamin B1, 4.8 times more Vitamin B2, 3.2 times more Vitamin B3, 1.3 times more Vitamin B6, more Vitamin B12 and 7.1 times more Vitamin E than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 2 times more Vitamin B9 and 63.3 times more Vitamin C than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• 5 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry have insufficient amounts of Vitamin C
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E

Comparing minerals per 5 ounces for Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry vs Boiled Cauliflower:

• 5 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry have 8.3 times more Calcium, 9.3 times more Iron, 11.4 times more Magnesium, 10.4 times more Phosphorus, 3.5 times more Potassium, 12.1 times more Sodium and 12.6 times more Zinc than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 14.1 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry have 17.1 times more Energy, 24.5 times more Fat, 19.8 times more Saturated Fat, 16.2 times more Carbohydrate, 12.7 times more Sugars, 3.1 times more Fiber and 6.5 times more Protein than Boiled Cauliflower.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy