Comparing Nutrients in 7 ounces Apples no Skin VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Apples no Skin	2%	2%	96%
Cauliflower	26%	8%	66%

Macro Nutrients

	Apples no Skin	Cauliflower	Recommended Dietary Allowance
Energy	3.3% 95kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.3g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	27.6% 20g	5.23% 3.8g	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	16.5% 12g	2.66% 1.92g	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	% 6.45g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 1.63g	% 0g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	0.96% 0.54g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Apples no Skin	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.13% 0.18mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	28% 0.37mg	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% 0μg	28.3% 113μg	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	8.8% 7.94mg	106% 96mg	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	0.66% 0.099mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples no Skin	Cauliflower	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	1.74% 0.14mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	13.4% 0.31mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	5.25% 179mg	17.5% 593mg	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% 0mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.65% 172g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples no Skin VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Apples no Skin versus 7 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Apples no Skin vs Cauliflower:

• 7 oz of Raw Cauliflower contain 2.6 times more Vitamin B1, 2.1 times more Vitamin B2, 5.6 times more Vitamin B3, 9.4 times more Vitamin B5, 5 times more Vitamin B6, more Vitamin B9, 12.1 times more Vitamin C and 25.8 times more Vitamin K than Raw Apples without skin.
• 7 ounces of Apples no Skin have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Raw Apples without skin as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Apples no Skin vs Cauliflower:

• 7 oz of Raw Cauliflower contain 4.4 times more Calcium, 1.3 times more Copper, 6 times more Iron, 3.8 times more Magnesium, 4.1 times more Manganese, 4 times more Phosphorus, 3.3 times more Potassium, more Sodium and 5.4 times more Zinc than Raw Apples without skin.
• Both Apples no Skin and Cauliflower contain similar levels of Water per seven ounces.
• 7 ounces of Apples no Skin lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Apples without skin as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Apples no Skin have 2.6 times more Carbohydrate, 5.3 times more Sugars and 6.2 times more Fructose than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.5 times more Fiber and 7.1 times more Protein than Raw Apples without skin.
• 7 ounces of Apples no Skin provide inadequate amounts of Protein
• Both Raw Apples without skin as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.