Comparing Nutrients in 7 ounces Cereals ready-to-eat, granola, homemade VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Boiled Cauliflower	Recommended Dietary Allowance
Energy	33.5% 970kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	49.7% 48.2g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.85g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	75.8% 1.2g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	84% 14.3g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.2% 107g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	54% 39.3g	5.7% 4.13g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	46.5% 17.7g	12% 4.56g	38g per day for Men 19-50 years
Protein	48.4% 27g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	26.4% 0.34mg	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	41.7% 167μg	22% 87.3μg	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	2.65% 2.4mg	98% 88mg	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	147% 22mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	15% 151mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	3.97% 0.036mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	98% 7.84mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	345% 7.93mg	11.4% 0.26mg	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	122% 855mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	75.2% 8.28mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, granola, homemade VS Boiled Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, granola, homemade versus 7 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, granola, homemade vs Boiled Cauliflower:

• 7 ounces of Cereals ready-to-eat, granola, homemade have 13 times more Vitamin B1, 6.8 times more Vitamin B2, 6.7 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, 1.9 times more Vitamin B9 and 158.6 times more Vitamin E than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 36.9 times more Vitamin C and 2.6 times more Vitamin K than Cereals ready-to-eat, granola, homemade.
• 7 ounces of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin C
• 7 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, granola, homemade as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, granola, homemade vs Boiled Cauliflower:

• 7 ounces of Cereals ready-to-eat, granola, homemade have 4.8 times more Calcium, 35.9 times more Copper, 12.3 times more Iron, 18.7 times more Magnesium, 30.3 times more Manganese, 13.5 times more Phosphorus, 3.8 times more Potassium, 42.3 times more Selenium and 24.5 times more Zinc than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 15.9 times more Water than Cereals ready-to-eat, granola, homemade.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, granola, homemade have 21.3 times more Energy, 54 times more Fat, 56.5 times more Saturated Fat, 3.7 times more Omega 3, 143.9 times more Omega 6, 13.1 times more Carbohydrate, 9.5 times more Sugars, 3.9 times more Fiber and 7.4 times more Protein than Boiled Cauliflower.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6