Comparing Nutrients in 7 ounces Cauliflower VS Boiled Skinless Apples

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boiled Skinless Apples	2%	6%	92%

Macro Nutrients

	Cauliflower	Boiled Skinless Apples	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.86g	21% 27g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	30% 22g	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	2.66% 1.92g	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	% 1.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	0.92% 0.52g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boiled Skinless Apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	1.18% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	1.83% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	6.7% 0.087mg	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	28.3% 113μg	0.5% 2μg	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	106% 96mg	0.44% 0.4mg	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	1.06% 0.16mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boiled Skinless Apples	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	7.7% 0.069mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	10.4% 0.83mg	4.7% 0.38mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	10% 0.23mg	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	12.5% 87.3mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Boiled Skinless Apples per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Boiled Skinless Apples:

• 7 ounces of Cauliflower have 3.1 times more Vitamin B1, 5 times more Vitamin B2, 5.3 times more Vitamin B3, 14.5 times more Vitamin B5, 4.2 times more Vitamin B6, 57 times more Vitamin B9, 241 times more Vitamin C and 25.8 times more Vitamin K than Boiled Skinless Apples.
• 7 ounces of Boiled Skinless Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Boiled Raw Apples Without Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Boiled Skinless Apples:

• 7 ounces of Cauliflower have 4.4 times more Calcium, 2.2 times more Iron, 5 times more Magnesium, 1.3 times more Manganese, 5.5 times more Phosphorus, 3.4 times more Potassium, 30 times more Sodium and 6.8 times more Zinc than Boiled Skinless Apples.
• Both Cauliflower and Boiled Skinless Apples contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Boiled Skinless Apples lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Cauliflower as well as Boiled Raw Apples Without Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 7.4 times more Protein than Boiled Skinless Apples.
• While 7 oz of Boiled Raw Apples Without Skin contain 2.7 times more Carbohydrate and 5.8 times more Sugars than Raw Cauliflower.
• Both Cauliflower and Boiled Skinless Apples offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Skinless Apples provide inadequate amounts of Protein
• Both Raw Cauliflower as well as Boiled Raw Apples Without Skin provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.