Comparing Nutrients in 7 ounces Cauliflower VS Teff

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Teff	14%	6%	80%

Macro Nutrients

	Cauliflower	Teff	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	25% 728kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	4.87% 4.72g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	11% 1.86g	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	112% 145g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	5.04% 3.65g	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	1.3% 0.93g	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	% 1.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.23g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	41.8% 16g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Teff	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	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	73.6% 0.96mg	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	NA	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Teff	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	179% 1.6mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	797% 18.3mg	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	122% 851mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	4.94% 183g	0.47% 17.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Teff per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Teff:

• 7 ounces of Cauliflower have 8.2 times more Vitamin K than Teff.
• While 7 oz of Raw Teff contain 7.8 times more Vitamin B1, 4.5 times more Vitamin B2, 6.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Cauliflower.
• 7 ounces of Teff have insufficient amounts of Vitamin K
• Both Raw Cauliflower as well as Raw Teff have insufficient amounts of Vitamin A and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Teff:

• 7 ounces of Cauliflower have 2.5 times more Sodium and 10.4 times more Water than Teff.
• While 7 oz of Raw Teff contain 8.2 times more Calcium, 20.8 times more Copper, 18.2 times more Iron, 12.3 times more Magnesium, 59.6 times more Manganese, 9.8 times more Phosphorus, 1.4 times more Potassium, 7.3 times more Selenium and 13.4 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 Raw Teff contain 14.7 times more Energy, 8.5 times more Fat, 9 times more Omega 3, 58.5 times more Omega 6, 14.7 times more Carbohydrate, 4 times more Fiber and 6.9 times more Protein than Raw Cauliflower.
• Both Cauliflower and Teff offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6