Comparing Nutrients in 7 ounces Soymilk, original and vanilla, light, with added calcium, vitamins A and D VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Cauliflower	26%	8%	66%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Cauliflower	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	6.08% 0.097g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	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	5.36% 6.97g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	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	1.57% 0.6g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Cauliflower	Recommended Dietary Allowance
Vitamin A	13.5% 121μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	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	2.44% 0.032mg	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	4.47% 18μg	28.3% 113μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	82.7% 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	15.5% 93IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Cauliflower	Recommended Dietary Allowance
Calcium	24.4% 244mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	10.7% 0.85mg	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	24.7% 173mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.97% 184g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, original and vanilla, light, with added calcium, vitamins A and D VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Soymilk, original and vanilla, light, 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, original and vanilla, light, with added calcium, vitamins A and D vs Cauliflower:

• 7 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have more Vitamin A, 3.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.4 times more Vitamin B1, 2.3 times more Vitamin B3, 11.5 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin C and 9.7 times more Vitamin K than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• 7 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin C and Vitamin K
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Soymilk, original and vanilla, light, 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, original and vanilla, light, with added calcium, vitamins A and D vs Cauliflower:

• 7 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 5.6 times more Calcium, 2.2 times more Copper, 2 times more Phosphorus, 3.8 times more Selenium and 1.6 times more Sodium than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.6 times more Potassium than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, 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, original and vanilla, light, with added calcium, vitamins A and D have 3.3 times more Omega 3, 23.6 times more Omega 6, 1.4 times more Sugars and 1.2 times more Protein than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.4 times more Carbohydrate and 6.7 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• 7 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• 7 ounces of Cauliflower provide inadequate amounts of Omega 3 and Omega 6
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D as well as Raw Cauliflower provide inadequate amounts of Energy in seven ounces.