Comparing Nutrients in 7 ounces Boiled Cauliflower VS Prune puree

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Prune puree	3%	1%	96%

Macro Nutrients

	Boiled Cauliflower	Prune puree	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	NA	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	99% 129g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	107% 77.4g	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	38% 27.6g	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	% 44.3g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Prune puree	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	22% 198μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	98% 88mg	9.5% 8.53mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.93% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Prune puree	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	NA	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	NA	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	49.7% 1691mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	NA	11mg per day for Men 19-50 years
Water	5% 185g	1.6% 59.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Prune puree per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Cauliflower vs Prune puree:

• 7 ounces of Boiled Cauliflower have 10.3 times more Vitamin C than Prune puree.
• While 7 oz of Prune puree contain 100 times more Vitamin A and 6.1 times more Vitamin B3 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Prune puree provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled Cauliflower have insufficient amounts of Vitamin A

Comparing minerals per 7 ounces for Boiled Cauliflower vs Prune puree:

• 7 ounces of Boiled Cauliflower have 3.1 times more Water than Prune puree.
• While 7 oz of Prune puree contain 1.9 times more Calcium, 8.8 times more Iron, 2.3 times more Phosphorus and 6 times more Potassium than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Prune puree contain 11.2 times more Energy, 15.8 times more Carbohydrate, 18.8 times more Sugars and 1.4 times more Fiber than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Prune puree offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy