Comparing Nutrients in 7 ounces Prepared With Water Powder Cocoa Mix VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Powder Cocoa Mix	7%	9%	84%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Prepared With Water Powder Cocoa Mix	Frozen Cauliflower	Recommended Dietary Allowance
Energy	3.76% 109kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0% 0g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	7.14% 9.3g	130g per day for Men 19-50 years
Sugars	24.7% 18g	6.08% 4.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	12% 4.56g	38g per day for Men 19-50 years
Protein	3.26% 1.83g	7.12% 4g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder Cocoa Mix	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	5.32% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	18.8% 0.24mg	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	0.5% 2μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	108% 97mg	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	0.4% 0.06mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder Cocoa Mix	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	6.84% 0.062mg	0.9mg per day for Men 19-50 years
Fluoride	3.05% 122μg	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	4.2% 0.34mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.073mg	17% 0.39mg	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	12% 85.3mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	5.78% 196mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	9.66% 145mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared With Water Powder Cocoa Mix VS Frozen Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Prepared With Water Powder Cocoa Mix versus 7 oz of Frozen Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Prepared With Water Powder Cocoa Mix vs Frozen Cauliflower:

• 7 ounces of Prepared With Water Powder Cocoa Mix have more Vitamin B12 than Frozen Cauliflower.
• While 7 oz of Frozen Cauliflower, Unprepared contain 3.9 times more Vitamin B1, 5.3 times more Vitamin B3, 7.7 times more Vitamin B6, 64 times more Vitamin B9, more Vitamin C and 148 times more Vitamin K than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix and Frozen Cauliflower provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• 7 ounces of Frozen Cauliflower have insufficient amounts of Vitamin B12
• Both Prepared With Water Powder Cocoa Mix as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Prepared With Water Powder Cocoa Mix vs Frozen Cauliflower:

• 7 ounces of Prepared With Water Powder Cocoa Mix have 1.5 times more Copper, 1.2 times more Phosphorus and 3 times more Sodium than Frozen Cauliflower.
• While 7 oz of Frozen Cauliflower, Unprepared contain 3.2 times more Iron, 5.3 times more Manganese and 1.9 times more Potassium than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix and Frozen Cauliflower contain similar levels of Calcium, Magnesium and Water per seven ounces.
• 7 ounces of Prepared With Water Powder Cocoa Mix lack sufficient amounts of Manganese
• Both Prepared With Water Powder Cocoa Mix as well as Frozen Cauliflower, Unprepared lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Prepared With Water Powder Cocoa Mix have 2.5 times more Carbohydrate and 4.1 times more Sugars than Frozen Cauliflower.
• While 7 oz of Frozen Cauliflower, Unprepared contain more Omega 3, 4.6 times more Fiber and 2.2 times more Protein than Prepared With Water Powder Cocoa Mix.
• 7 ounces of Prepared With Water Powder Cocoa Mix provide inadequate amounts of Omega 3, Fiber and Protein
• Both Prepared With Water Powder Cocoa Mix as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.