Comparing Nutrients in 7 ounces Garlic VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Cauliflower	26%	8%	66%

Macro Nutrients

	Garlic	Cauliflower	Recommended Dietary Allowance
Energy	10% 296kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.6g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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	11% 4.17g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Garlic	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	189% 2.45mg	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	1.5% 5.95μg	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	68.8% 62mg	106% 96mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Cauliflower	Recommended Dietary Allowance
Calcium	36% 359mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	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	42% 3.37mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	144% 3.3mg	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	43.4% 304mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	51.2% 28μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	3.14% 116g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic VS Cauliflower per 7 oz

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

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

• 7 ounces of Garlic have 4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B3 and 6.7 times more Vitamin B6 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 19 times more Vitamin B9, 1.5 times more Vitamin C and 9.1 times more Vitamin K than Raw Garlic.
• Both Garlic and Cauliflower provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Garlic have insufficient amounts of Vitamin B9 and Vitamin K
• Both Raw Garlic as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Garlic vs Cauliflower:

• 7 ounces of Garlic have 8.2 times more Calcium, 7.7 times more Copper, 4 times more Iron, 1.7 times more Magnesium, 10.8 times more Manganese, 3.5 times more Phosphorus, 1.3 times more Potassium, 23.7 times more Selenium and 4.3 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.8 times more Sodium and 1.6 times more Water than Raw Garlic.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Garlic have 6 times more Energy, 6.7 times more Carbohydrate and 3.3 times more Protein than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.9 times more Sugars than Raw Garlic.
• Both Garlic and Cauliflower offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Garlic as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.