Comparing Nutrients in 5 ounces Cereals ready-to-eat, ALPEN VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, ALPEN	12%	8%	80%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cereals ready-to-eat, ALPEN	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 499kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	4.82% 4.68g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	7.34% 1.25g	0.13% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	39% 28.3g	3.73% 2.7g	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	1.9% 1.37g	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	% 1.33g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	34% 13g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	28.3% 16g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, ALPEN	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	20% 0.26mg	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	10.6% 42.5μg	20% 80.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.1% 0.17μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.7% 12.3mg	76% 68.3mg	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	4.8% 0.72mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, ALPEN	Cauliflower	Recommended Dietary Allowance
Calcium	21% 208mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	47.2% 0.43mg	6.14% 0.055mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.035% 1.4μg	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% 4.25mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	NA	9.55% 0.22mg	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	75% 526mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	17.4% 593mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	44.6% 24.5μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	38.7% 4.25mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, ALPEN VS Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, ALPEN versus 5 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, ALPEN vs Cauliflower:

• 5 ounces of Cereals ready-to-eat, ALPEN have 8 times more Vitamin B1, 6.7 times more Vitamin B2, 4.2 times more Vitamin B3, 1.5 times more Vitamin B6, more Vitamin B12 and 6.4 times more Vitamin E than Cauliflower.
• While 5 oz of Raw Cauliflower contain 1.9 times more Vitamin B9, 5.5 times more Vitamin C and 6.2 times more Vitamin K than Cereals ready-to-eat, ALPEN.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cereals ready-to-eat, ALPEN as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, ALPEN vs Cauliflower:

• 5 ounces of Cereals ready-to-eat, ALPEN have 6.7 times more Calcium, 7.7 times more Copper, 7.1 times more Iron, 6.3 times more Magnesium, 8.4 times more Phosphorus, 1.4 times more Potassium, 28.8 times more Selenium and 11.1 times more Zinc than Cauliflower.
• While 5 oz of Raw Cauliflower contain 12.4 times more Water than Cereals ready-to-eat, ALPEN.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, ALPEN have 14.1 times more Energy, 11.8 times more Fat, 2.9 times more Omega 3, 55 times more Omega 6, 15.2 times more Carbohydrate, 10.5 times more Sugars, 4.6 times more Fiber and 5.8 times more Protein than Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6