Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	17%	15%	68%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Cauliflower	Recommended Dietary Allowance
Energy	24.7% 716kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	3.48% 2.52g	5.23% 3.8g	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	NA	2.66% 1.92g	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	NA	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	68% 25.8g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	58.5% 32.7g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	28% 0.37mg	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	102% 407μg	28.3% 113μg	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	0.22% 0.2mg	106% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.4% 1.1mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Cauliflower	Recommended Dietary Allowance
Calcium	48.6% 486mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	NA	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	219% 17.5mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	56.2% 236mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	13.4% 0.31mg	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	114% 798mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	19.5% 663mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	81.8% 1226mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	0.49% 18g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon versus 7 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon vs Cauliflower:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have 14.8 times more Vitamin B1, 14.5 times more Vitamin B2, 21.4 times more Vitamin B3, 5.6 times more Vitamin B6, 3.6 times more Vitamin B9 and 7 times more Vitamin E than Cauliflower.
• While 7 oz of Raw Cauliflower contain 482 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have insufficient amounts of Vitamin C
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon as well as Raw Cauliflower have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon vs Cauliflower:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have 11.1 times more Calcium, 21 times more Iron, 7.9 times more Magnesium, 9.1 times more Phosphorus, 20.6 times more Sodium and 9.8 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 10.1 times more Water than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• Both Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon and Cauliflower contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have 14.4 times more Energy, 22.4 times more Fat, 9.3 times more Saturated Fat, 12.9 times more Carbohydrate, 6.5 times more Fiber and 8.6 times more Protein than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.5 times more Sugars than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• 7 ounces of Cauliflower provide inadequate amounts of Energy