Comparing Nutrients in 5 ounces Sweet Cucumber Pickles VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Sweet Cucumber Pickles	3%	4%	93%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Sweet Cucumber Pickles	Frozen Cauliflower	Recommended Dietary Allowance
Energy	4.45% 129kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	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	23% 30g	5.1% 6.63g	130g per day for Men 19-50 years
Sugars	35.7% 26g	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	17.2% 12.5g	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	% 13g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	5.1% 2.85g	56g per day for Men 19-50 years

Vitamins

	Sweet Cucumber Pickles	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	6% 54μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	6.02% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	3.86% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	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	0.35% 1.4μg	22.7% 91μg	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	1.1% 0.99mg	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	3.4% 0.51mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55.6% 66.8μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cucumber Pickles	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	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	4.43% 0.35mg	9.57% 0.77mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	4% 0.092mg	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	3.64% 25.5mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	43% 648mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.9% 108g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cucumber Pickles VS Frozen Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Sweet Cucumber Pickles 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 Sweet Cucumber Pickles vs Frozen Cauliflower:

• 5 ounces of Sweet Cucumber Pickles have 38 times more Vitamin A, 5.1 times more Vitamin E and 3.2 times more Vitamin K than Frozen Cauliflower.
• While 5 oz of Frozen Cauliflower, Unprepared contain 2 times more Vitamin B1, 2.3 times more Vitamin B2, 3.7 times more Vitamin B3, 2.7 times more Vitamin B5, 5.1 times more Vitamin B6, 64 times more Vitamin B9 and 69.7 times more Vitamin C than Sweet Cucumber Pickles.
• 5 ounces of Sweet Cucumber Pickles have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 5 ounces of Frozen Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Sweet Cucumber Pickles as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sweet Cucumber Pickles vs Frozen Cauliflower:

• 5 ounces of Sweet Cucumber Pickles have 2.8 times more Calcium and 19 times more Sodium than Frozen Cauliflower.
• While 5 oz of Frozen Cauliflower, Unprepared contain 2.2 times more Iron, 1.7 times more Magnesium, 3 times more Manganese, 1.9 times more Phosphorus and 1.9 times more Potassium than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Frozen Cauliflower contain similar levels of Copper and Water per five ounces.
• 5 ounces of Sweet Cucumber Pickles lack sufficient amounts of Magnesium
• Both Sweet Cucumber Pickles as well as Frozen Cauliflower, Unprepared lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweet Cucumber Pickles have 3.8 times more Energy, 4.5 times more Carbohydrate and 8.2 times more Sugars than Frozen Cauliflower.
• While 5 oz of Frozen Cauliflower, Unprepared contain 1.6 times more Omega 3, 2.3 times more Fiber and 3.5 times more Protein than Sweet Cucumber Pickles.
• 5 ounces of Sweet Cucumber Pickles provide inadequate amounts of Protein
• 5 ounces of Frozen Cauliflower provide inadequate amounts of Energy
• Both Sweet Cucumber Pickles as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Omega 6 in five ounces.