Comparing Nutrients in 7 ounces Boiled Cauliflower VS Passion-fruit, Purple

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Boiled Cauliflower	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	4.8% 0.81g	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	35.7% 46.4g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	30.7% 22.2g	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	54.3% 20.6g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	14% 127μg	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	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	18.6% 2.98mg	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	15.3% 0.2mg	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	6.95% 27.8μg	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	66% 59.5mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	19% 0.17mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	13.7% 57.5mg	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	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	20.3% 691mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	5% 185g	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Passion-fruit, Purple per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Cauliflower versus 7 oz of Passion-fruit, Purple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Cauliflower vs Passion-fruit, Purple:

• 7 ounces of Boiled Cauliflower have more Vitamin B1, 1.7 times more Vitamin B6, 3.1 times more Vitamin B9, 1.5 times more Vitamin C and 19.7 times more Vitamin K than Passion-fruit, Purple.
• While 7 oz of Raw Passion-fruit, Purple contain 64 times more Vitamin A, 2.5 times more Vitamin B2 and 3.7 times more Vitamin B3 than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower have insufficient amounts of Vitamin A
• 7 ounces of Passion-fruit, Purple have insufficient amounts of Vitamin B1 and Vitamin K
• Both Boiled and Drained Cauliflower as well as Raw Passion-fruit, Purple have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Cauliflower vs Passion-fruit, Purple:

• 7 ounces of Boiled Cauliflower have 1.3 times more Water than Passion-fruit, Purple.
• While 7 oz of Raw Passion-fruit, Purple contain 4.8 times more Copper, 5 times more Iron, 3.2 times more Magnesium, 2.1 times more Phosphorus and 2.5 times more Potassium than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Copper
• Both Boiled and Drained Cauliflower as well as Raw Passion-fruit, Purple lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Cauliflower have 167 times more Omega 3 than Passion-fruit, Purple.
• While 7 oz of Raw Passion-fruit, Purple contain 4.2 times more Energy, 8.2 times more Omega 6, 5.7 times more Carbohydrate, 5.4 times more Sugars and 4.5 times more Fiber than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Passion-fruit, Purple offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6
• 7 ounces of Passion-fruit, Purple provide inadequate amounts of Omega 3