Comparing Nutrients in 7 ounces POST, GRAPE-NUTS Flakes VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Cauliflower	26%	8%	66%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Cauliflower	Recommended Dietary Allowance
Energy	25.7% 746kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	7.57% 7.34g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	16% 2.72g	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	125% 163g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	41.6% 30g	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	53.3% 20.2g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cauliflower	Recommended Dietary Allowance
Vitamin A	171% 1538μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	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	260% 3.37mg	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	342% 1369μg	28.3% 113μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	430% 10.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	106% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	45.6% 274IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.7% 1.6mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Cauliflower	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	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	692% 55.4mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	47.7% 200mg	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	79.4% 556mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	172% 95μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	62% 933mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: POST, GRAPE-NUTS Flakes VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of POST, GRAPE-NUTS Flakes versus 7 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of POST, GRAPE-NUTS Flakes vs Cauliflower:

• 7 ounces of POST, GRAPE-NUTS Flakes have more Vitamin A, 26 times more Vitamin B1, 25 times more Vitamin B2, 33.9 times more Vitamin B3, 9.2 times more Vitamin B6, 12.1 times more Vitamin B9, more Vitamin B12, more Vitamin D and 10.1 times more Vitamin E than Cauliflower.
• While 7 oz of Raw Cauliflower contain more Vitamin C and 6 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• 7 ounces of POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 7 ounces for POST, GRAPE-NUTS Flakes vs Cauliflower:

• 7 ounces of POST, GRAPE-NUTS Flakes have 1.6 times more Calcium, 7.7 times more Copper, 66.4 times more Iron, 6.7 times more Magnesium, 6.4 times more Phosphorus, 79.7 times more Selenium, 15.7 times more Sodium and 28.9 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 27.9 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Cauliflower contain similar levels of Potassium per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of POST, GRAPE-NUTS Flakes have 15 times more Energy, 13.2 times more Fat, 8.5 times more Omega 3, 85.8 times more Omega 6, 16.5 times more Carbohydrate, 8 times more Sugars, 5.1 times more Fiber and 4.9 times more Protein than Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6