Comparing Nutrients in 100 grams Boiled Cauliflower VS Muffins, English, plain, enriched, with ca prop (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Boiled Cauliflower	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	0.79% 23kcal	7.83% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	2.64% 0.45g	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	34% 44g	130g per day for Men 19-50 years
Sugars	2.87% 2.08g	4.87% 3.53g	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	0.95% 0.69g	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	% 0.66g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	16% 8.87g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Muffins, English, plain, enriched, with ca prop (includes sourdough)	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	39.8% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.56% 0.41mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	4.15% 0.054mg	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	23.5% 94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.67% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	49.2% 44.3mg	2% 1.8mg	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	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 14μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	1.6% 16mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	15% 0.14mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	22% 0.51mg	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	13% 92mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	40.7% 22.4μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	28.3% 425mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.18% 43.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Muffins, English, plain, enriched, with ca prop (includes sourdough) per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Cauliflower versus 100 g of Muffins, English, plain, enriched, with ca prop (includes sourdough) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Cauliflower vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• 100 grams of Boiled Cauliflower have 1.4 times more Vitamin B5, 3.2 times more Vitamin B6, 24.6 times more Vitamin C and 11.5 times more Vitamin K than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 100 g of Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 11.4 times more Vitamin B1, 4.8 times more Vitamin B2, 9.9 times more Vitamin B3, 2.1 times more Vitamin B9 and 4.4 times more Vitamin E than Boiled and Drained Cauliflower.
• 100 grams of Boiled Cauliflower have insufficient amounts of Vitamin E
• 100 grams of Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin K
• Both Boiled and Drained Cauliflower as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Cauliflower vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• 100 grams of Boiled Cauliflower have 1.3 times more Potassium and 2.1 times more Water than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 100 g of Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 10.2 times more Calcium, 7.5 times more Copper, 12.5 times more Iron, 2.7 times more Magnesium, 3.8 times more Manganese, 2.9 times more Phosphorus, 37.3 times more Selenium, 28.3 times more Sodium and 6.2 times more Zinc than Boiled and Drained Cauliflower.
• 100 grams of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Cauliflower have 3.5 times more Omega 3 than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 100 g of Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 9.9 times more Energy, 10.5 times more Saturated Fat, 9 times more Omega 6, 10.7 times more Carbohydrate, 1.7 times more Sugars, 1.5 times more Fiber and 4.8 times more Protein than Boiled and Drained Cauliflower.
• 100 grams of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6