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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Frozen Cauliflower	Recommended Dietary Allowance
Energy	19% 550kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	9.2% 8.93g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	3.15% 1g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	5.1% 6.63g	130g per day for Men 19-50 years
Sugars	45.4% 33g	4.34% 3.15g	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	31.7% 12g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	24% 13.5g	5.1% 2.85g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	6.02% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.86% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	13.4% 0.17mg	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	5.67% 22.7μg	22.7% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.94% 0.85mg	77% 69mg	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	11% 1.64mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	24.5% 245mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	4.9% 0.044mg	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	49.3% 3.94mg	9.57% 0.77mg	8mg per day for Men 19-50 years
Magnesium	107% 449mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	NA	12% 0.28mg	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	68.2% 478mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	20.6% 700mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	44.6% 24.5μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	3.54% 131g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cereals ready-to-eat, FAMILIA have 6.3 times more Vitamin B1, 7.9 times more Vitamin B2, 4.2 times more Vitamin B3, more Vitamin B12 and 16.6 times more Vitamin E than Frozen Cauliflower.
• While 5 oz of Frozen Cauliflower, Unprepared contain 4 times more Vitamin B9, 81.3 times more Vitamin C and 3.9 times more Vitamin K than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Frozen Cauliflower provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin C
• 5 ounces of Frozen Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cereals ready-to-eat, FAMILIA as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A and Vitamin D in five ounces.

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

• 5 ounces of Cereals ready-to-eat, FAMILIA have 7.9 times more Calcium, 13.1 times more Copper, 5.1 times more Iron, 26.4 times more Magnesium, 9.6 times more Phosphorus, 2.6 times more Potassium, 21.6 times more Selenium and 11.3 times more Zinc than Frozen Cauliflower.
• While 5 oz of Frozen Cauliflower, Unprepared contain 48.7 times more Water than Cereals ready-to-eat, FAMILIA.
• 5 ounces of Frozen Cauliflower lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, FAMILIA have 16.2 times more Energy, 23.3 times more Fat, 17.3 times more Saturated Fat, 53.4 times more Omega 6, 15.8 times more Carbohydrate, 10.5 times more Sugars, 3.7 times more Fiber and 4.7 times more Protein than Frozen Cauliflower.
• Both Cereals ready-to-eat, FAMILIA and Frozen Cauliflower offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Frozen Cauliflower provide inadequate amounts of Energy and Omega 6