Comparing Nutrients in 7 ounces Boiled Cauliflower VS Instant Coffee, Vanilla, Sweetened, Decaffeinated, With Non Dairy Creamer

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Instant Coffee, Vanilla, Sweetened, Decaffeinated, With Non Dairy Creamer	0%	26%	74%

Macro Nutrients

	Boiled Cauliflower	Instant Coffee, Vanilla, Sweetened, Decaffeinated, With Non Dairy Creamer	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	32% 923kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	27.3% 26.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	82.7% 26.5g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.27% 8.16g	132% 171g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	182% 132g	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	12% 4.56g	0% 0g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Instant Coffee, Vanilla, Sweetened, Decaffeinated, With Non Dairy Creamer	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	0% 0mg	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	22% 87.3μg	0% 0μg	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	98% 88mg	0% 0mg	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	0.93% 0.14mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Instant Coffee, Vanilla, Sweetened, Decaffeinated, With Non Dairy Creamer	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	7.94% 0.64mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	NA	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	9.07% 63.5mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	3.33% 113mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	44% 661mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	0% 0mg	11mg per day for Men 19-50 years
Water	5% 185g	0.009% 0.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Instant Coffee, Vanilla, Sweetened, Decaffeinated, With Non Dairy Creamer per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Cauliflower versus 7 oz of Instant Coffee, Vanilla, Sweetened, Decaffeinated, With Non Dairy Creamer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Cauliflower vs Instant Coffee, Vanilla, Sweetened, Decaffeinated, With Non Dairy Creamer:

• 7 ounces of Boiled Cauliflower have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Instant Coffee, Vanilla, Sweetened, Decaffeinated, With Non Dairy Creamer.
• 7 ounces of Instant Coffee, Vanilla, Sweetened, Decaffeinated, With Non Dairy Creamer have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Cauliflower as well as Instant Coffee, Vanilla, Sweetened, Decaffeinated, With Non Dairy Creamer have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Cauliflower vs Instant Coffee, Vanilla, Sweetened, Decaffeinated, With Non Dairy Creamer:

• 7 ounces of Boiled Cauliflower have more Iron, more Magnesium, more Phosphorus, 2.5 times more Potassium and 581.3 times more Water than Instant Coffee, Vanilla, Sweetened, Decaffeinated, With Non Dairy Creamer.
• While 7 oz of Instant Coffee, Vanilla, Sweetened, Decaffeinated, With Non Dairy Creamer contain 22.2 times more Sodium than Boiled and Drained Cauliflower.
• 7 ounces of Instant Coffee, Vanilla, Sweetened, Decaffeinated, With Non Dairy Creamer lack sufficient amounts of Iron, Magnesium, Phosphorus and Potassium
• Both Boiled and Drained Cauliflower as well as Instant Coffee, Vanilla, Sweetened, Decaffeinated, With Non Dairy Creamer lack sufficient amounts of Calcium, Copper, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Cauliflower have more Omega 3, more Fiber and more Protein than Instant Coffee, Vanilla, Sweetened, Decaffeinated, With Non Dairy Creamer.
• While 7 oz of Instant Coffee, Vanilla, Sweetened, Decaffeinated, With Non Dairy Creamer contain 20.2 times more Energy, 29.6 times more Fat, 190.5 times more Saturated Fat, 21 times more Carbohydrate and 32.1 times more Sugars than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• 7 ounces of Instant Coffee, Vanilla, Sweetened, Decaffeinated, With Non Dairy Creamer provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Cauliflower as well as Instant Coffee, Vanilla, Sweetened, Decaffeinated, With Non Dairy Creamer provide inadequate amounts of Omega 6 in seven ounces.