Comparing Nutrients in 5 ounces Pineapple VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Cauliflower	26%	8%	66%

Macro Nutrients

	Pineapple	Cauliflower	Recommended Dietary Allowance
Energy	2.44% 71kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.04% 0.013g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	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	14.3% 18.6g	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	4.14% 3g	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	% 2.45g	% 1.33g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0g	g per day for Men 19-50 years
Fiber	5.22% 2g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	1.37% 0.77g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	6.38% 25.5μg	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	75.3% 67.8mg	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	0.19% 0.028mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Cauliflower	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	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	5.14% 0.41mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	9.55% 0.22mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1.6% 11.3mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	4.54% 155mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	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	3.3% 122g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Pineapple VS Cauliflower per 5 oz

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

Lets compare vitamin content per 5 ounces of Pineapple vs Cauliflower:

• 5 ounces of Pineapple have 1.6 times more Vitamin B1 than Cauliflower.
• While 5 oz of Raw Cauliflower contain 1.9 times more Vitamin B2, 3.1 times more Vitamin B5, 1.6 times more Vitamin B6, 3.2 times more Vitamin B9 and 22.1 times more Vitamin K than Raw Pineapple.
• Both Pineapple and Cauliflower provide similar amounts of Vitamin B3 and Vitamin C per five ounces.
• 5 ounces of Pineapple have insufficient amounts of Vitamin K
• Both Raw Pineapple as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Pineapple vs Cauliflower:

• 5 ounces of Pineapple have 2.8 times more Copper and 6 times more Manganese than Cauliflower.
• While 5 oz of Raw Cauliflower contain 1.7 times more Calcium, 1.4 times more Iron, 5.5 times more Phosphorus, 2.7 times more Potassium, 30 times more Sodium and 2.3 times more Zinc than Raw Pineapple.
• Both Pineapple and Cauliflower contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Pineapple lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Raw Pineapple as well as Raw Cauliflower lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pineapple have 2.6 times more Carbohydrate, 5.2 times more Sugars and 2.2 times more Fructose than Cauliflower.
• While 5 oz of Raw Cauliflower contain 1.4 times more Fiber and 3.6 times more Protein than Raw Pineapple.
• 5 ounces of Pineapple provide inadequate amounts of Protein
• Both Raw Pineapple as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.