Comparing Nutrients in 7 ounces Cauliflower VS Yeast extract spread

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Yeast extract spread	52%	4%	44%

Macro Nutrients

	Cauliflower	Yeast extract spread	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0% 0g	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	31% 40.5g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	4.38% 3.18g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	34% 13g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	84.6% 47.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Yeast extract spread	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	3866% 46.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	2671% 34.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	1581% 253mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	183% 9.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	0% 0mg	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	1878% 7513μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.3% 0.99μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Yeast extract spread	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	54% 0.49mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	22.5% 0.52mg	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	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	123% 4167mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	100% 54.8μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	447% 6707mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	75.6% 8.3mg	11mg per day for Men 19-50 years
Water	4.94% 183g	2.2% 81g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Yeast extract spread per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Yeast extract spread:

• 7 ounces of Cauliflower have more Vitamin B6, more Vitamin C and more Vitamin K than Yeast extract spread.
• While 7 oz of Yeast extract spread contain 467.5 times more Vitamin B1, 291.7 times more Vitamin B2, 251.5 times more Vitamin B3, 6.9 times more Vitamin B5, 66.4 times more Vitamin B9 and more Vitamin B12 than Raw Cauliflower.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin B12
• 7 ounces of Yeast extract spread have insufficient amounts of Vitamin B6, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Yeast extract spread have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Yeast extract spread:

• 7 ounces of Cauliflower have 2.3 times more Water than Yeast extract spread.
• While 7 oz of Yeast extract spread contain 3 times more Calcium, 6.3 times more Copper, 9.6 times more Iron, 12 times more Magnesium, 1.7 times more Manganese, 2.4 times more Phosphorus, 7 times more Potassium, 46 times more Selenium, 112.7 times more Sodium and 15.5 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 Yeast extract spread contain 7.4 times more Energy, 4.1 times more Carbohydrate, 3.3 times more Fiber and 12.4 times more Protein than Raw Cauliflower.
• Both Cauliflower and Yeast extract spread offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Yeast extract spread provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.