Comparing Nutrients in 7 ounces Waffles, gluten-free, frozen, ready-to-heat VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Cauliflower	26%	8%	66%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Cauliflower	Recommended Dietary Allowance
Energy	18% 522kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	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	65.7% 85.4g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	4.74% 3.43g	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	1.37% 0.99g	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	% 0.85g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 1.57g	% 0g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	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	3.97% 16μg	28.3% 113μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	222% 5.3μg	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	12.7% 1.9mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Cauliflower	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	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	15.6% 1.25mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	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	102% 712mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	2.33% 86g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, gluten-free, frozen, ready-to-heat VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Waffles, gluten-free, frozen, ready-to-heat versus 7 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Waffles, gluten-free, frozen, ready-to-heat vs Cauliflower:

• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat have 1.6 times more Vitamin B1, 3.6 times more Vitamin B3, more Vitamin B12 and 12 times more Vitamin E than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 2.7 times more Vitamin B6, 7.1 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Waffles, gluten-free, frozen, ready-to-heat.
• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin C
• 7 ounces of Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Waffles, gluten-free, frozen, ready-to-heat vs Cauliflower:

• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat have 1.8 times more Calcium, 2.3 times more Copper, 1.5 times more Iron, 2.1 times more Magnesium, 5 times more Manganese, 8.2 times more Phosphorus, 16.8 times more Sodium and 1.9 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.4 times more Potassium and 2.1 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat have 10.5 times more Energy, 31.6 times more Fat, 6 times more Saturated Fat, 51.3 times more Omega 3, 99.6 times more Omega 6, 8.7 times more Carbohydrate and 1.4 times more Protein than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.4 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cauliflower offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6