Comparing Nutrients in 7 ounces Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Cauliflower	26%	8%	66%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Cauliflower	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	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	2.66% 3.45g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	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	0% 0g	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	% 0g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	10% 5.68g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Cauliflower	Recommended Dietary Allowance
Vitamin A	13% 115μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.05% 0.33mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22% 6.63μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.77% 39μg	28.3% 113μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	92% 2.2μg	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	16.2% 97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.06% 0.31mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Cauliflower	Recommended Dietary Allowance
Calcium	24.6% 246mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	11.4% 0.91mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	13.4% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	258% 116μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.07% 63.5mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	7% 3.85μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	5.63% 0.62mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	5% 185g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D versus 7 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Cauliflower:

• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have more Vitamin A, 3.1 times more Vitamin B1, 3.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3.1 times more Vitamin B3, 8.1 times more Vitamin B5, 3.8 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Raw Cauliflower have insufficient amounts of Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Cauliflower:

• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 5.6 times more Calcium, 2.1 times more Copper, 1.3 times more Manganese, 3.2 times more Selenium and 1.2 times more Sodium than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.4 times more Phosphorus and 2.5 times more Potassium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Cauliflower contain similar levels of Iron, Magnesium, Zinc and Water per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 1.5 times more Protein than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.9 times more Carbohydrate, 4.7 times more Sugars and 4 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Carbohydrate and Fiber
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Raw Cauliflower provide inadequate amounts of Energy in seven ounces.