Comparing Nutrients in 7 ounces Cauliflower VS POST, GRAPE-NUTS Flakes

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Cauliflower	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	7.57% 7.34g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	16% 2.72g	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	125% 163g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	41.6% 30g	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	53.3% 20.2g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	171% 1538μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	213% 34mg	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	260% 3.37mg	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	342% 1369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	430% 10.3μg	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	45.6% 274IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	66% 0.6mg	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	692% 55.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	47.7% 200mg	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	79.4% 556mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	172% 95μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	62% 933mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	4.94% 183g	0.18% 6.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS POST, GRAPE-NUTS Flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cauliflower versus 7 oz of POST, GRAPE-NUTS Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cauliflower vs POST, GRAPE-NUTS Flakes:

• 7 ounces of Cauliflower have more Vitamin C and 6 times more Vitamin K than POST, GRAPE-NUTS Flakes.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain more Vitamin A, 26 times more Vitamin B1, 25 times more Vitamin B2, 33.9 times more Vitamin B3, 9.2 times more Vitamin B6, 12.1 times more Vitamin B9, more Vitamin B12, more Vitamin D and 10.1 times more Vitamin E than Raw Cauliflower.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 7 ounces of POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Cauliflower vs POST, GRAPE-NUTS Flakes:

• 7 ounces of Cauliflower have 27.9 times more Water than POST, GRAPE-NUTS Flakes.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 1.6 times more Calcium, 7.7 times more Copper, 66.4 times more Iron, 6.7 times more Magnesium, 6.4 times more Phosphorus, 79.7 times more Selenium, 15.7 times more Sodium and 28.9 times more Zinc than Raw Cauliflower.
• Both Cauliflower and POST, GRAPE-NUTS Flakes 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 Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 15 times more Energy, 13.2 times more Fat, 8.5 times more Omega 3, 85.8 times more Omega 6, 16.5 times more Carbohydrate, 8 times more Sugars, 5.1 times more Fiber and 4.9 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6