Comparing Nutrients in 7 ounces Bay Leaf Spices VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Bay Leaf Spices	8%	19%	73%
Cauliflower	26%	8%	66%

Macro Nutrients

	Bay Leaf Spices	Cauliflower	Recommended Dietary Allowance
Energy	21.4% 621kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.6g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	14% 4.52g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	130% 2.1g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.46g	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	114% 149g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	NA	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	137% 52g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	27% 15g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Bay Leaf Spices	Cauliflower	Recommended Dietary Allowance
Vitamin A	68% 613μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.3% 0.84mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	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	266% 3.45mg	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	89.3% 357μg	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	103% 92mg	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	NA	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

	Bay Leaf Spices	Cauliflower	Recommended Dietary Allowance
Calcium	166% 1655mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	1067% 85.3mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	705% 16.2mg	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	32% 224mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	31% 1050mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.04% 45.6mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	66.8% 7.34mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Bay Leaf Spices VS Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Bay Leaf Spices vs Cauliflower:

• 7 ounces of Bay Leaf Spices have more Vitamin A, 7 times more Vitamin B2, 4 times more Vitamin B3, 9.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 5.6 times more Vitamin B1 than Bay Leaf Spices.
• Both Bay Leaf Spices and Cauliflower provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Bay Leaf Spices have insufficient amounts of Vitamin B1
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A
• Both Bay Leaf Spices as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Bay Leaf Spices vs Cauliflower:

• 7 ounces of Bay Leaf Spices have 37.9 times more Calcium, 10.7 times more Copper, 102.4 times more Iron, 8 times more Magnesium, 52.7 times more Manganese, 2.6 times more Phosphorus, 1.8 times more Potassium, 4.7 times more Selenium and 13.7 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.3 times more Sodium and 16.9 times more Water than Bay Leaf Spices.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bay Leaf Spices have 12.5 times more Energy, 29.9 times more Fat, 17.5 times more Saturated Fat, 70 times more Omega 3, 77.5 times more Omega 6, 15.1 times more Carbohydrate, 13.2 times more Fiber and 4 times more Protein than Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6