Comparing Nutrients in 7 ounces Soy protein concentrate, produced by alcohol extraction VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Soy protein concentrate, produced by alcohol extraction	71%	1%	28%
Cauliflower	26%	8%	66%

Macro Nutrients

	Soy protein concentrate, produced by alcohol extraction	Cauliflower	Recommended Dietary Allowance
Energy	22.4% 651kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.07% 0.35g	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	38.8% 50.4g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	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	28.7% 11g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	225% 126g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Soy protein concentrate, produced by alcohol extraction	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	169% 675μg	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	0% 0mg	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	0% 0μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy protein concentrate, produced by alcohol extraction	Cauliflower	Recommended Dietary Allowance
Calcium	72% 720mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	215% 1.94mg	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	267% 21.4mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	149% 625mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	362% 8.3mg	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	238% 1665mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	129% 4370mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy protein concentrate, produced by alcohol extraction VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Soy protein concentrate, produced by alcohol extraction versus 7 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Soy protein concentrate, produced by alcohol extraction vs Cauliflower:

• 7 ounces of Soy protein concentrate, produced by alcohol extraction have 6.3 times more Vitamin B1, 2.4 times more Vitamin B2, 1.4 times more Vitamin B3 and 6 times more Vitamin B9 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 11.7 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Soy protein concentrate, produced by alcohol extraction.
• 7 ounces of Soy protein concentrate, produced by alcohol extraction have insufficient amounts of Vitamin B5, Vitamin C and Vitamin K
• Both Soy protein concentrate, produced by alcohol extraction 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 Soy protein concentrate, produced by alcohol extraction vs Cauliflower:

• 7 ounces of Soy protein concentrate, produced by alcohol extraction have 16.5 times more Calcium, 25 times more Copper, 25.7 times more Iron, 21 times more Magnesium, 27 times more Manganese, 19.1 times more Phosphorus, 7.4 times more Potassium and 16.3 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 10 times more Sodium and 15.9 times more Water than Soy protein concentrate, produced by alcohol extraction.
• Both Soy protein concentrate, produced by alcohol extraction as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soy protein concentrate, produced by alcohol extraction have 13.1 times more Energy, 5.1 times more Carbohydrate, 10.5 times more Sugars, 2.8 times more Fiber and 33.1 times more Protein than Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Soy protein concentrate, produced by alcohol extraction as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.