Comparing Nutrients in 7 ounces Chocolate Soymilk VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Chocolate Soymilk	14%	22%	64%
Cauliflower	26%	8%	66%

Macro Nutrients

	Chocolate Soymilk	Cauliflower	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.16g	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	15% 19.7g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	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	2.1% 0.79g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8% 4.5g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Chocolate Soymilk	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.36% 1mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	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	5.46% 22μg	28.3% 113μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	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	0.13% 0.02mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Soymilk	Cauliflower	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	12% 0.95mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	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	14.5% 101mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Chocolate Soymilk VS Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Chocolate Soymilk vs Cauliflower:

• 7 ounces of Chocolate Soymilk have 4.4 times more Vitamin B2 and more Vitamin B12 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.3 times more Vitamin B1, 7.5 times more Vitamin B5, 2.4 times more Vitamin B6, 5.2 times more Vitamin B9, 28.4 times more Vitamin C and 5.2 times more Vitamin K than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Cauliflower provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Chocolate Soymilk have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• 7 ounces of Cauliflower have insufficient amounts of Vitamin B12
• Both Unfortified Chocolate Soymilk as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Chocolate Soymilk vs Cauliflower:

• 7 ounces of Chocolate Soymilk have 5.3 times more Copper, 8 times more Selenium, 1.8 times more Sodium and 1.3 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.1 times more Potassium than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Cauliflower contain similar levels of Calcium, Iron, Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chocolate Soymilk have 2.5 times more Energy, 5 times more Omega 3, 36.5 times more Omega 6, 2 times more Carbohydrate and 4.1 times more Sugars than Cauliflower.
• While 7 oz of Raw Cauliflower contain 5 times more Fiber than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Cauliflower offer comparable quantities of Protein per seven ounces.
• 7 ounces of Chocolate Soymilk provide inadequate amounts of Fiber
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6