Comparing Nutrients in 5 ounces Sugar-apples VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Cauliflower	26%	8%	66%

Macro Nutrients

	Sugar-apples	Cauliflower	Recommended Dietary Allowance
Energy	4.6% 133kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.057g	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	25.8% 33.5g	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.33g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.4% 6.24g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.82% 1.25mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.4% 0.32mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	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	4.96% 20μg	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	57% 51.5mg	76% 68.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugar-apples	Cauliflower	Recommended Dietary Allowance
Calcium	3.4% 34mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	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	10.6% 0.85mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.48% 45.4mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Sugar-apples VS Cauliflower per 5 oz

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

Lets compare vitamin content per 5 ounces of Sugar-apples vs Cauliflower:

• 5 ounces of Sugar-apples have 2.2 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.7 times more Vitamin B3 than Cauliflower.
• While 5 oz of Raw Cauliflower contain 3 times more Vitamin B5, 4.1 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Sugar-apples.
• Both Sugar-apples and Cauliflower provide similar amounts of Vitamin B6 per five ounces.
• Both Raw Sugar-apples as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Sugar-apples vs Cauliflower:

• 5 ounces of Sugar-apples have 2.2 times more Copper, 1.4 times more Iron and 1.4 times more Magnesium than Cauliflower.
• While 5 oz of Raw Cauliflower contain 1.4 times more Phosphorus, 3.3 times more Sodium, 2.7 times more Zinc and 1.3 times more Water than Raw Sugar-apples.
• Both Sugar-apples and Cauliflower contain similar levels of Calcium and Potassium per five ounces.
• 5 ounces of Sugar-apples lack sufficient amounts of Zinc
• Both Raw Sugar-apples as well as Raw Cauliflower lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sugar-apples have 3.8 times more Energy, 4.8 times more Carbohydrate and 2.2 times more Fiber than Cauliflower.
• Both Sugar-apples and Cauliflower offer comparable quantities of Protein per five ounces.
• 5 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Sugar-apples as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in five ounces.