Comparing Nutrients in 7 ounces Cauliflower VS Ground Turmeric

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Ground Turmeric	12%	9%	79%

Macro Nutrients

	Cauliflower	Ground Turmeric	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	21.4% 619kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	6.65% 6.45g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	7.84% 1.33g	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	102% 133g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	8.8% 6.37g	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	1.23% 0.89g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.72g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	119% 45g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	34.3% 19.2g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Ground Turmeric	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	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	21.5% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	16.3% 0.21mg	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	9.92% 39.7μg	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	58.6% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	22% 26.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Ground Turmeric	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	287% 2.58mg	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	1364% 109mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	98% 413mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	1708% 39.3mg	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	84.8% 593mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	121% 4128mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	81% 8.93mg	11mg per day for Men 19-50 years
Water	4.94% 183g	0.69% 25.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Ground Turmeric per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Ground Turmeric:

• 7 ounces of Cauliflower have 1.2 times more Vitamin B5, 1.7 times more Vitamin B6, 2.9 times more Vitamin B9 and 68.9 times more Vitamin C than Ground Turmeric.
• While 7 oz of Ground Turmeric Spice contain 2.5 times more Vitamin B2, 2.7 times more Vitamin B3 and 55.4 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Ground Turmeric provide similar amounts of Vitamin B1 and Vitamin K per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• 7 ounces of Ground Turmeric have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Ground Turmeric Spice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Ground Turmeric:

• 7 ounces of Cauliflower have 7.2 times more Water than Ground Turmeric.
• While 7 oz of Ground Turmeric Spice contain 7.6 times more Calcium, 33.3 times more Copper, 131 times more Iron, 13.9 times more Magnesium, 127.7 times more Manganese, 6.8 times more Phosphorus, 7 times more Potassium, 10.3 times more Selenium and 16.7 times more Zinc than Raw Cauliflower.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Ground Turmeric Spice contain 12.5 times more Energy, 11.6 times more Fat, 14.1 times more Saturated Fat, 5.6 times more Omega 3, 42 times more Omega 6, 13.5 times more Carbohydrate, 1.7 times more Sugars, 11.4 times more Fiber and 5 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6