Comparing Nutrients in 7 ounces Cauliflower VS Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Cauliflower	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.16% 0.028g	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	44.6% 58g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	NA	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.7% 69.5μg	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	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	2.02% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	4.17% 0.21mg	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	3.47% 14μg	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	4.2% 3.77mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	14.3% 0.13mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	6.04% 0.14mg	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	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	5.3% 181mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.94% 183g	3.74% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Cauliflower versus 7 oz of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cauliflower vs Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids:

• 7 ounces of Cauliflower have 3.1 times more Vitamin B1, 1.6 times more Vitamin B2, 3.1 times more Vitamin B3, 6.4 times more Vitamin B5, 4.2 times more Vitamin B6, 8.1 times more Vitamin B9 and 25.4 times more Vitamin C than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• While 7 oz of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids contain more Vitamin A than Raw Cauliflower.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A
• 7 ounces of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Raw Cauliflower as well as Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids:

• 7 ounces of Cauliflower have 2.2 times more Calcium, 3 times more Magnesium, 2.2 times more Manganese, 4.9 times more Phosphorus, 3.3 times more Potassium, 4.3 times more Sodium, 4.5 times more Zinc and 1.3 times more Water than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• While 7 oz of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids contain 1.7 times more Copper and 3 times more Iron than Raw Cauliflower.
• 7 ounces of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 2.5 times more Fiber and 2.7 times more Protein than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• While 7 oz of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids contain 4.6 times more Energy and 5.9 times more Carbohydrate than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• 7 ounces of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Raw Cauliflower as well as Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.