Comparing Nutrients in 7 ounces Boiled Cauliflower VS Syrups, malt

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Syrups, malt	8%	0%	92%

Macro Nutrients

	Boiled Cauliflower	Syrups, malt	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0% 0g	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	109% 141g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	195% 141g	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	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Syrups, malt	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	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	76.3% 0.99mg	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	5.95% 24μg	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	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	Syrups, malt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	44% 0.4mg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	8.63% 0.2mg	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	67% 468mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	44.4% 24.4μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	5% 185g	1.13% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Syrups, malt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Cauliflower vs Syrups, malt:

• 7 ounces of Boiled Cauliflower have 3.8 times more Vitamin B1, 3 times more Vitamin B5, 3.7 times more Vitamin B9 and more Vitamin C than Syrups, malt.
• While 7 oz of Syrups, malt contain 7.6 times more Vitamin B2, 19.8 times more Vitamin B3 and 2.9 times more Vitamin B6 than Boiled and Drained Cauliflower.
• 7 ounces of Syrups, malt have insufficient amounts of Vitamin B1 and Vitamin C
• Both Boiled and Drained Cauliflower as well as Syrups, malt have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Cauliflower vs Syrups, malt:

• 7 ounces of Boiled Cauliflower have 1.3 times more Manganese and 4.4 times more Water than Syrups, malt.
• While 7 oz of Syrups, malt contain 3.8 times more Calcium, 11.1 times more Copper, 3 times more Iron, 8 times more Magnesium, 7.4 times more Phosphorus, 2.3 times more Potassium, 20.5 times more Selenium and 2.3 times more Sodium than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Selenium
• Both Boiled and Drained Cauliflower as well as Syrups, malt lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Cauliflower have more Fiber than Syrups, malt.
• While 7 oz of Syrups, malt contain 13.8 times more Energy, 17.3 times more Carbohydrate, 34.3 times more Sugars and 3.4 times more Protein than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• 7 ounces of Syrups, malt provide inadequate amounts of Fiber