Comparing Nutrients in 7 ounces Cauliflower VS Sweet Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Sweet Cucumber Pickles	3%	4%	93%

Macro Nutrients

	Cauliflower	Sweet Cucumber Pickles	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	6.23% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.54% 0.091g	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	32.3% 42g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	50% 36.3g	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	24% 17.5g	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	% 18g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	5.22% 2g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Sweet Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	1.43% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	2.02% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	3.66% 0.048mg	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	1.54% 1.4mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	78% 93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Sweet Cucumber Pickles	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	6.17% 0.056mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	5.6% 0.13mg	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	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	60.5% 907mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.1% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Sweet Cucumber Pickles per 7 oz

Compare the macro and micronutrient content in 7 oz of Cauliflower versus 7 oz of Sweet Cucumber Pickles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cauliflower vs Sweet Cucumber Pickles:

• 7 ounces of Cauliflower have 2 times more Vitamin B1, 2 times more Vitamin B2, 4.4 times more Vitamin B3, 13.1 times more Vitamin B5, 7.7 times more Vitamin B6, 57 times more Vitamin B9 and 68.9 times more Vitamin C than Sweet Cucumber Pickles.
• While 7 oz of Sweet Cucumber Pickles contain more Vitamin A, 4.5 times more Vitamin E and 3 times more Vitamin K than Raw Cauliflower.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Sweet Cucumber Pickles have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Cauliflower as well as Sweet Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Sweet Cucumber Pickles:

• 7 ounces of Cauliflower have 1.4 times more Copper, 1.7 times more Iron, 2.1 times more Magnesium, 2.4 times more Manganese, 2.4 times more Phosphorus, 3 times more Potassium, 2.3 times more Zinc and 1.2 times more Water than Sweet Cucumber Pickles.
• While 7 oz of Sweet Cucumber Pickles contain 2.8 times more Calcium and 15.2 times more Sodium than Raw Cauliflower.
• 7 ounces of Sweet Cucumber Pickles lack sufficient amounts of Magnesium and Zinc
• Both Raw Cauliflower as well as Sweet Cucumber Pickles lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 2 times more Fiber and 3.3 times more Protein than Sweet Cucumber Pickles.
• While 7 oz of Sweet Cucumber Pickles contain 3.6 times more Energy, 4 times more Omega 3, 4.3 times more Carbohydrate, 9.6 times more Sugars and 9.1 times more Fructose than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
• 7 ounces of Sweet Cucumber Pickles provide inadequate amounts of Protein
• Both Raw Cauliflower as well as Sweet Cucumber Pickles provide inadequate amounts of Omega 6 in seven ounces.