Comparing Nutrients in 100 grams Boiled Cauliflower VS Higher Alcohol Light Beer

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Higher Alcohol Light Beer	25%	0%	75%

Macro Nutrients

	Boiled Cauliflower	Higher Alcohol Light Beer	Recommended Dietary Allowance
Energy	0.79% 23kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	0% 0g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.16% 4.1g	0.59% 0.77g	130g per day for Men 19-50 years
Sugars	2.87% 2.08g	0.12% 0.09g	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	6.05% 2.3g	0% 0g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	0.45% 0.25g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Higher Alcohol Light Beer	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	0.42% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.56% 0.41mg	2.44% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	2.6% 0.034mg	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	11% 44μg	1.5% 6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	49.2% 44.3mg	0% 0mg	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	0.47% 0.07mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Higher Alcohol Light Beer	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	0.67% 0.006mg	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	4% 0.32mg	0.38% 0.03mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	NA	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	4.57% 32mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	0.62% 21mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	0.091% 0.01mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Higher Alcohol Light Beer per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Cauliflower versus 100 g of Higher Alcohol Light Beer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Cauliflower vs Higher Alcohol Light Beer:

• 100 grams of Boiled Cauliflower have 8.4 times more Vitamin B1, 3.5 times more Vitamin B2, 5.1 times more Vitamin B6, 7.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Higher Alcohol Light Beer.
• Both Boiled Cauliflower and Higher Alcohol Light Beer provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Higher Alcohol Light Beer have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Cauliflower as well as Higher Alcohol Light Beer have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Boiled Cauliflower vs Higher Alcohol Light Beer:

• 100 grams of Boiled Cauliflower have 10.7 times more Iron, 1.8 times more Magnesium, 2.7 times more Phosphorus and 6.8 times more Potassium than Higher Alcohol Light Beer.
• Both Boiled Cauliflower and Higher Alcohol Light Beer contain similar levels of Water per 100 grams.
• 100 grams of Higher Alcohol Light Beer lack sufficient amounts of Iron, Magnesium, Phosphorus and Potassium
• Both Boiled and Drained Cauliflower as well as Higher Alcohol Light Beer lack sufficient amounts of Calcium, Copper, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Cauliflower have more Omega 3, 5.3 times more Carbohydrate, 23.1 times more Sugars, more Fiber and 7.4 times more Protein than Higher Alcohol Light Beer.
• 100 grams of Higher Alcohol Light Beer provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Boiled and Drained Cauliflower as well as Higher Alcohol Light Beer provide inadequate amounts of Energy and Omega 6 in 100 grams.