Comparing Nutrients in 5 ounces Sweet Cucumber Pickles VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Sweet Cucumber Pickles	3%	4%	93%
Cauliflower	26%	8%	66%

Macro Nutrients

	Sweet Cucumber Pickles	Cauliflower	Recommended Dietary Allowance
Energy	4.45% 129kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	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	23% 30g	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	35.7% 26g	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	17.2% 12.5g	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	% 13g	% 1.33g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Sweet Cucumber Pickles	Cauliflower	Recommended Dietary Allowance
Vitamin A	6% 54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	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	0.35% 1.4μg	20% 80.8μg	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	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	3.4% 0.51mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55.6% 66.8μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cucumber Pickles	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	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	4.43% 0.35mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	4% 0.092mg	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	3.64% 25.5mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	43% 648mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	2.9% 108g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cucumber Pickles VS Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Sweet Cucumber Pickles versus 5 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sweet Cucumber Pickles vs Cauliflower:

• 5 ounces of Sweet Cucumber Pickles have more Vitamin A, 4.5 times more Vitamin E and 3 times more Vitamin K than Cauliflower.
• While 5 oz of Raw Cauliflower contain 2 times more Vitamin B1, 2 times more Vitamin B2, 4.4 times more Vitamin B3, 13.1 times more Vitamin B5, 7.7 times more Vitamin B6, 57 times more Vitamin B9 and 68.9 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 Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Sweet Cucumber Pickles as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Sweet Cucumber Pickles have 2.8 times more Calcium and 15.2 times more Sodium than Cauliflower.
• While 5 oz of Raw Cauliflower contain 1.4 times more Copper, 1.7 times more Iron, 2.1 times more Magnesium, 2.4 times more Manganese, 2.4 times more Phosphorus, 3 times more Potassium and 2.3 times more Zinc than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Cauliflower contain similar levels of Water per five ounces.
• 5 ounces of Sweet Cucumber Pickles lack sufficient amounts of Magnesium and Zinc
• Both Sweet Cucumber Pickles as well as Raw Cauliflower lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweet Cucumber Pickles have 3.6 times more Energy, 4 times more Omega 3, 4.3 times more Carbohydrate, 9.6 times more Sugars and 9.1 times more Fructose than Cauliflower.
• While 5 oz of Raw Cauliflower contain 2 times more Fiber and 3.3 times more Protein than Sweet Cucumber Pickles.
• 5 ounces of Sweet Cucumber Pickles provide inadequate amounts of Protein
• 5 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Sweet Cucumber Pickles as well as Raw Cauliflower provide inadequate amounts of Omega 6 in five ounces.