Comparing Nutrients in 7 ounces Apples VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Apples	Boiled Cauliflower	Recommended Dietary Allowance
Energy	3.56% 103kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	5.7% 4.13g	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	16% 11.7g	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	% 4.82g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	12% 4.56g	38g per day for Men 19-50 years
Protein	0.92% 0.52g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Apples	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.13% 0.18mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.42% 0.12mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	26.4% 0.34mg	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	1.5% 5.95μg	22% 87.3μg	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	10% 9.13mg	98% 88mg	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	2.4% 0.36mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	5.95% 0.054mg	3.97% 0.036mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.55μg	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	2.98% 0.24mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	11.4% 0.26mg	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	3.1% 22mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.6% 170g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Boiled Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Apples versus 7 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Apples vs Boiled Cauliflower:

• 7 oz of Boiled and Drained Cauliflower contain 2.5 times more Vitamin B1, 2 times more Vitamin B2, 4.5 times more Vitamin B3, 8.3 times more Vitamin B5, 4.2 times more Vitamin B6, 14.7 times more Vitamin B9, 9.6 times more Vitamin C and 6.3 times more Vitamin K than Raw Apples with skin.
• 7 ounces of Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Raw Apples with skin as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Apples vs Boiled Cauliflower:

• 7 ounces of Apples have 1.5 times more Copper than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 2.7 times more Iron, 1.8 times more Magnesium, 3.8 times more Manganese, 2.9 times more Phosphorus and 1.3 times more Potassium than Raw Apples with skin.
• Both Apples and Boiled Cauliflower contain similar levels of Water per seven ounces.
• 7 ounces of Apples lack sufficient amounts of Iron, Magnesium, Manganese and Phosphorus
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Copper
• Both Raw Apples with skin as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Apples have 3.4 times more Carbohydrate and 5 times more Sugars than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 18.6 times more Omega 3 and 7.1 times more Protein than Raw Apples with skin.
• Both Apples and Boiled Cauliflower offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Apples provide inadequate amounts of Omega 3 and Protein
• Both Raw Apples with skin as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in seven ounces.