Comparing Nutrients in 7 ounces Unsweetened Rice Milk VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Rice Milk	2%	19%	79%
Cauliflower	26%	8%	66%

Macro Nutrients

	Unsweetened Rice Milk	Cauliflower	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	3.56% 0.61g	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	14% 18g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	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	NA	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	NA	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	0.99% 0.56g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Rice Milk	Cauliflower	Recommended Dietary Allowance
Vitamin A	14% 125μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	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	0.99% 3.97μg	28.3% 113μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	52% 1.25μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	106% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	14% 83.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.2% 0.93mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Rice Milk	Cauliflower	Recommended Dietary Allowance
Calcium	23.4% 234mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	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	4.96% 0.4mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	16% 111mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	1.58% 53.6mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	5.16% 77.4mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Unsweetened Rice Milk VS Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Unsweetened Rice Milk vs Cauliflower:

• 7 ounces of Unsweetened Rice Milk have more Vitamin A, 2.4 times more Vitamin B2, more Vitamin B12, more Vitamin D and 5.9 times more Vitamin E than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 4.6 times more Vitamin B5, 4.7 times more Vitamin B6, 28.5 times more Vitamin B9, more Vitamin C and 77.5 times more Vitamin K than Unsweetened Rice Milk.
• 7 ounces of Unsweetened Rice Milk have insufficient amounts of Vitamin B9, Vitamin C and Vitamin K
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 7 ounces for Unsweetened Rice Milk vs Cauliflower:

• 7 ounces of Unsweetened Rice Milk have 5.4 times more Calcium, 1.8 times more Manganese, 1.3 times more Phosphorus, 3.7 times more Selenium and 1.3 times more Sodium than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.1 times more Iron, 1.4 times more Magnesium, 11.1 times more Potassium and 2.1 times more Zinc than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Cauliflower contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Unsweetened Rice Milk lack sufficient amounts of Potassium and Zinc
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Unsweetened Rice Milk have 1.8 times more Carbohydrate and 2.8 times more Sugars than Cauliflower.
• While 7 oz of Raw Cauliflower contain 6.7 times more Fiber and 6.9 times more Protein than Unsweetened Rice Milk.
• 7 ounces of Unsweetened Rice Milk provide inadequate amounts of Fiber and Protein
• Both Unsweetened Rice Milk as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.