Comparing Nutrients in 5 ounces Golden Raisins VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Cauliflower	26%	8%	66%

Macro Nutrients

	Golden Raisins	Cauliflower	Recommended Dietary Allowance
Energy	14.7% 427kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	87.3% 113g	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	128% 93g	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	68% 49g	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	% 44g	% 1.33g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	8.3% 4.65g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.94% 0.011mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	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	35.2% 0.46mg	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	1.06% 4.25μg	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	5.04% 4.54mg	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	1.13% 0.17mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Cauliflower	Recommended Dietary Allowance
Calcium	9.07% 91mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	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	17.4% 1.4mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	20.5% 143mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	31% 1057mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	0.57% 21g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Raisins VS Cauliflower per 5 oz

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

Lets compare vitamin content per 5 ounces of Golden Raisins vs Cauliflower:

• 5 ounces of Golden Raisins have 3.2 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.8 times more Vitamin B6 than Cauliflower.
• While 5 oz of Raw Cauliflower contain 6.3 times more Vitamin B1, 19 times more Vitamin B9, 15.1 times more Vitamin C and 4.4 times more Vitamin K than Golden Seedless Raisins.
• 5 ounces of Golden Raisins have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Golden Seedless Raisins 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 Golden Raisins vs Cauliflower:

• 5 ounces of Golden Raisins have 2.9 times more Calcium, 5.8 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 1.5 times more Manganese, 2.3 times more Phosphorus, 2.5 times more Potassium and 1.4 times more Zinc than Cauliflower.
• While 5 oz of Raw Cauliflower contain 6.2 times more Water than Golden Seedless Raisins.
• Both Golden Seedless Raisins as well as Raw Cauliflower lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Golden Raisins have 12 times more Energy, 16.1 times more Carbohydrate, 34.4 times more Sugars, 35.8 times more Fructose, 1.7 times more Fiber and 1.7 times more Protein than Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy
• Both Golden Seedless Raisins as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in five ounces.