Comparing Nutrients in 7 ounces Boiled Cauliflower VS Candies, semisweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Candies, semisweet chocolate	3%	50%	47%

Macro Nutrients

	Boiled Cauliflower	Candies, semisweet chocolate	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	61.4% 59.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	110% 35.2g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	10.5% 1.8g	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	98% 127g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	149% 108g	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	31% 11.7g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Candies, semisweet chocolate	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	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	5.34% 0.069mg	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	6.45% 25.8μg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Candies, semisweet chocolate	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	154% 1.4mg	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	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	69% 1.6mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	21.3% 724mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	5% 185g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Candies, semisweet chocolate per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Cauliflower vs Candies, semisweet chocolate:

• 7 ounces of Boiled Cauliflower have 4.8 times more Vitamin B5, 4.9 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C and 2.5 times more Vitamin K than Candies, semisweet chocolate.
• While 7 oz of Candies, semisweet chocolate contain 1.3 times more Vitamin B1 and 1.7 times more Vitamin B2 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Candies, semisweet chocolate provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Candies, semisweet chocolate have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as Candies, semisweet chocolate 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 Candies, semisweet chocolate:

• 7 ounces of Boiled Cauliflower have 132.9 times more Water than Candies, semisweet chocolate.
• While 7 oz of Candies, semisweet chocolate contain 2 times more Calcium, 38.9 times more Copper, 9.8 times more Iron, 12.8 times more Magnesium, 6.1 times more Manganese, 4.1 times more Phosphorus, 2.6 times more Potassium, 7 times more Selenium and 9.5 times more Zinc than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Cauliflower have 2.5 times more Omega 3 than Candies, semisweet chocolate.
• While 7 oz of Candies, semisweet chocolate contain 20.9 times more Energy, 66.7 times more Fat, 253.6 times more Saturated Fat, 18 times more Omega 6, 15.5 times more Carbohydrate, 26.2 times more Sugars, 2.6 times more Fiber and 2.3 times more Protein than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6