Comparing Nutrients in 7 ounces Baked Yellow Plantains VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Baked Yellow Plantains	4%	1%	95%
Cauliflower	26%	8%	66%

Macro Nutrients

	Baked Yellow Plantains	Cauliflower	Recommended Dietary Allowance
Energy	10.6% 308kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	63% 82g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	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	10.5% 7.6g	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	% 7.52g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 27g	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	5.4% 3g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Baked Yellow Plantains	Cauliflower	Recommended Dietary Allowance
Vitamin A	9.92% 89.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	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	26.3% 105μg	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	36% 32.5mg	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	0% 0mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.3% 25.6μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Yellow Plantains	Cauliflower	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	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	6.95% 0.56mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	14.2% 0.33mg	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	10.5% 73.4mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	28% 947mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	3% 111g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Yellow Plantains VS Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Yellow Plantains vs Cauliflower:

• 7 ounces of Baked Yellow Plantains have more Vitamin A, 1.8 times more Vitamin B1, 2.2 times more Vitamin B2 and 1.4 times more Vitamin B3 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.3 times more Vitamin B5 and 2.9 times more Vitamin C than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Cauliflower provide similar amounts of Vitamin B6, Vitamin B9 and Vitamin K per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A
• Both Baked Yellow Plantains as well as Raw Cauliflower have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Yellow Plantains vs Cauliflower:

• 7 ounces of Baked Yellow Plantains have 2.7 times more Magnesium and 1.6 times more Potassium than Cauliflower.
• While 7 oz of Raw Cauliflower contain 7.3 times more Calcium, 1.5 times more Iron, 15 times more Sodium, 1.3 times more Zinc and 1.6 times more Water than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Cauliflower contain similar levels of Copper, Manganese and Phosphorus per seven ounces.
• 7 ounces of Baked Yellow Plantains lack sufficient amounts of Calcium and Zinc
• Both Baked Yellow Plantains as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Yellow Plantains have 6.2 times more Energy, 8.3 times more Carbohydrate, 11.2 times more Sugars and 3.9 times more Fructose than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.3 times more Protein than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Cauliflower offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Baked Yellow Plantains as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.