Comparing Nutrients in 7 ounces Cauliflower VS Pancakes, buckwheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%

Macro Nutrients

	Cauliflower	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	23.3% 675kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	5.52% 5.36g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.72% 0.87g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	11% 1.88g	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	109% 141g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	19.7% 14.3g	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	44.4% 17g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Pancakes, buckwheat, dry mix, incomplete	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	89.6% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	50.8% 8.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	67% 0.87mg	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	26.3% 105μg	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% 0mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	94% 945mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	92% 0.82mg	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	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	143% 3.3mg	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	259% 1812mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	90% 1357mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4.94% 183g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Pancakes, buckwheat, dry mix, incomplete per 7 oz

Compare the macro and micronutrient content in 7 oz of Cauliflower versus 7 oz of Pancakes, buckwheat, dry mix, incomplete to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cauliflower vs Pancakes, buckwheat, dry mix, incomplete:

• 7 ounces of Cauliflower have 1.6 times more Vitamin B5, more Vitamin C and 5.2 times more Vitamin K than Pancakes, buckwheat, dry mix, incomplete.
• While 7 oz of Pancakes, buckwheat, dry mix, incomplete contain 10.8 times more Vitamin B1, 4.2 times more Vitamin B2, 8.1 times more Vitamin B3, 2.4 times more Vitamin B6 and 6 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Pancakes, buckwheat, dry mix, incomplete provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• 7 ounces of Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Pancakes, buckwheat, dry mix, incomplete:

• 7 ounces of Cauliflower have 10.1 times more Water than Pancakes, buckwheat, dry mix, incomplete.
• While 7 oz of Pancakes, buckwheat, dry mix, incomplete contain 21.6 times more Calcium, 10.6 times more Copper, 11.3 times more Iron, 12.7 times more Magnesium, 10.7 times more Manganese, 20.8 times more Phosphorus, 21.8 times more Selenium, 22.8 times more Sodium and 9.4 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Pancakes, buckwheat, dry mix, incomplete contain similar levels of Potassium per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pancakes, buckwheat, dry mix, incomplete contain 13.6 times more Energy, 9.6 times more Fat, 3.6 times more Omega 3, 59.1 times more Omega 6, 14.3 times more Carbohydrate, 3.8 times more Sugars, 4.3 times more Fiber and 5.7 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6