Comparing Nutrients in 7 ounces Cauliflower VS George Weston Bakeries, Thomas English Muffins

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
George Weston Bakeries, Thomas English Muffins	14%	7%	79%

Macro Nutrients

	Cauliflower	George Weston Bakeries, Thomas English Muffins	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	9.8% 1.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.86g	70.2% 91g	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	NA	38g per day for Men 19-50 years
Protein	6.8% 3.8g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	George Weston Bakeries, Thomas English Muffins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	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	28.3% 113μg	20% 79.4μg	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	106% 96mg	NA	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	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	George Weston Bakeries, Thomas English Muffins	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	NA	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	NA	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	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	12.5% 87.3mg	NA	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	NA	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	45.6% 685mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	NA	11mg per day for Men 19-50 years
Water	4.94% 183g	2.3% 84.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS George Weston Bakeries, Thomas English Muffins per 7 oz

Compare the macro and micronutrient content in 7 oz of Cauliflower versus 7 oz of George Weston Bakeries, Thomas English Muffins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cauliflower vs George Weston Bakeries, Thomas English Muffins:

• 7 ounces of Cauliflower have 1.4 times more Vitamin B9 than George Weston Bakeries, Thomas English Muffins.
• Both Raw Cauliflower as well as George Weston Bakeries, Thomas English Muffins have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs George Weston Bakeries, Thomas English Muffins:

• 7 ounces of Cauliflower have 2.2 times more Water than George Weston Bakeries, Thomas English Muffins.
• While 7 oz of George Weston Bakeries, Thomas English Muffins contain 8.2 times more Calcium, 3.3 times more Iron and 11.5 times more Sodium than Raw Cauliflower.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of George Weston Bakeries, Thomas English Muffins contain 9.3 times more Energy, 5.3 times more Omega 3, 52.6 times more Omega 6, 9.3 times more Carbohydrate and 4.2 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6