Comparing Nutrients in 100 grams Powder Cocoa Mix VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Powder Cocoa Mix	Boiled Cauliflower	Recommended Dietary Allowance
Energy	13.7% 398kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	7.43% 2.38g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	3.16% 4.1g	130g per day for Men 19-50 years
Sugars	90% 65.6g	2.87% 2.08g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.74% 3.7g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	12% 6.67g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8% 0.096mg	3.5% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	2.56% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.77% 0.11mg	13.3% 0.17mg	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	1.5% 6μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	14.6% 0.35μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	49.2% 44.3mg	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	1.27% 0.19mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	11.5% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	13.3% 133mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	2% 0.018mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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% 1.2mg	4% 0.32mg	8mg per day for Men 19-50 years
Magnesium	19.8% 83mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	5.74% 0.13mg	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	45% 315mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	33.6% 504mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.041% 1.5g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Powder Cocoa Mix VS Boiled Cauliflower per 100 g

Compare the macro and micronutrient content in 100 g of Powder Cocoa Mix versus 100 g of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Powder Cocoa Mix vs Boiled Cauliflower:

• 100 grams of Powder Cocoa Mix have 2.3 times more Vitamin B1, 10.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5 and more Vitamin B12 than Boiled Cauliflower.
• While 100 g of Boiled and Drained Cauliflower contain 1.5 times more Vitamin B6, 7.3 times more Vitamin B9, 221.5 times more Vitamin C and 15.3 times more Vitamin K than Powder Cocoa Mix.
• 100 grams of Powder Cocoa Mix have insufficient amounts of Vitamin B9, Vitamin C and Vitamin K
• 100 grams of Boiled Cauliflower have insufficient amounts of Vitamin B12
• Both Powder Cocoa Mix as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Powder Cocoa Mix vs Boiled Cauliflower:

• 100 grams of Powder Cocoa Mix have 8.3 times more Calcium, 15.9 times more Copper, 3.7 times more Iron, 9.2 times more Magnesium, 2 times more Manganese, 9.8 times more Phosphorus, 5 times more Potassium, 8.3 times more Selenium, 33.6 times more Sodium and 8.6 times more Zinc than Boiled Cauliflower.
• While 100 g of Boiled and Drained Cauliflower contain 62 times more Water than Powder Cocoa Mix.
• 100 grams of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Powder Cocoa Mix have 17.3 times more Energy, 8.9 times more Fat, 34 times more Saturated Fat, 20.4 times more Carbohydrate, 31.5 times more Sugars, 1.6 times more Fiber and 3.6 times more Protein than Boiled Cauliflower.
• While 100 g of Boiled and Drained Cauliflower contain 55.7 times more Omega 3 than Powder Cocoa Mix.
• 100 grams of Powder Cocoa Mix provide inadequate amounts of Omega 3
• 100 grams of Boiled Cauliflower provide inadequate amounts of Energy
• Both Powder Cocoa Mix as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in 100 grams.