Comparing Nutrients in 7 ounces Puddings, chocolate flavor, low calorie, instant, dry mix VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Puddings, chocolate flavor, low calorie, instant, dry mix	Boiled Cauliflower	Recommended Dietary Allowance
Energy	24.4% 706kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	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	119% 155g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	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	32% 12g	12% 4.56g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate flavor, low calorie, instant, dry mix	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	2.98% 12μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	0.26% 0.04mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate flavor, low calorie, instant, dry mix	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	25% 250mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	185% 1.66mg	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	77% 6.17mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	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	471% 3294mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	74.7% 2538mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	14% 7.74μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	375% 5632mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.23% 8.33g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate flavor, low calorie, instant, dry mix VS Boiled Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Puddings, chocolate flavor, low calorie, instant, dry mix 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 Puddings, chocolate flavor, low calorie, instant, dry mix vs Boiled Cauliflower:

• 7 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix have 1.7 times more Vitamin B2 than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 2.1 times more Vitamin B1, 9.2 times more Vitamin B5, 4.3 times more Vitamin B6, 7.3 times more Vitamin B9, more Vitamin C and 34.5 times more Vitamin K than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix and Boiled Cauliflower provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Puddings, chocolate flavor, low calorie, instant, dry mix vs Boiled Cauliflower:

• 7 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix have 7.9 times more Calcium, 46.6 times more Copper, 9.7 times more Iron, 9.9 times more Magnesium, 5.3 times more Manganese, 51.9 times more Phosphorus, 9 times more Potassium, 6.5 times more Selenium, 189.2 times more Sodium and 2.4 times more Zinc than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 22.1 times more Water than Puddings, chocolate flavor, low calorie, instant, dry mix.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix have 15.5 times more Energy, 5.3 times more Fat, 14.1 times more Saturated Fat, 19 times more Carbohydrate, 2.7 times more Fiber and 2.9 times more Protein than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain more Omega 3 and 3 times more Sugars than Puddings, chocolate flavor, low calorie, instant, dry mix.
• 7 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix provide inadequate amounts of Omega 3
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in seven ounces.