Comparing Nutrients in 100 grams Boiled Cauliflower VS Passion-fruit, Purple

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Boiled Cauliflower	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	0.79% 23kcal	3.34% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	2.4% 0.41g	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	18% 23.4g	130g per day for Men 19-50 years
Sugars	2.87% 2.08g	15.4% 11g	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	27.4% 10.4g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	7.1% 64μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.56% 0.41mg	9.38% 1.5mg	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	7.7% 0.1mg	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	3.5% 14μg	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	49.2% 44.3mg	33.3% 30mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 14μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	9.56% 0.086mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	6.9% 29mg	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	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	10.2% 348mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.97% 73g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Passion-fruit, Purple per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Cauliflower versus 100 g of Passion-fruit, Purple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Cauliflower vs Passion-fruit, Purple:

• 100 grams of Boiled Cauliflower have more Vitamin B1, 1.7 times more Vitamin B6, 3.1 times more Vitamin B9, 1.5 times more Vitamin C and 19.7 times more Vitamin K than Passion-fruit, Purple.
• While 100 g of Raw Passion-fruit, Purple contain 64 times more Vitamin A, 2.5 times more Vitamin B2 and 3.7 times more Vitamin B3 than Boiled and Drained Cauliflower.
• 100 grams of Boiled Cauliflower have insufficient amounts of Vitamin A
• 100 grams of Passion-fruit, Purple have insufficient amounts of Vitamin B1 and Vitamin K
• Both Boiled and Drained Cauliflower as well as Raw Passion-fruit, Purple have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Boiled Cauliflower vs Passion-fruit, Purple:

• 100 grams of Boiled Cauliflower have 1.3 times more Water than Passion-fruit, Purple.
• While 100 g of Raw Passion-fruit, Purple contain 4.8 times more Copper, 5 times more Iron, 3.2 times more Magnesium, 2.1 times more Phosphorus and 2.5 times more Potassium than Boiled and Drained Cauliflower.
• 100 grams of Boiled Cauliflower lack sufficient amounts of Copper
• Both Boiled and Drained Cauliflower as well as Raw Passion-fruit, Purple lack sufficient amounts of Calcium, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Cauliflower have 167 times more Omega 3 than Passion-fruit, Purple.
• While 100 g of Raw Passion-fruit, Purple contain 4.2 times more Energy, 8.2 times more Omega 6, 5.7 times more Carbohydrate, 5.4 times more Sugars and 4.5 times more Fiber than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Passion-fruit, Purple offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6
• 100 grams of Passion-fruit, Purple provide inadequate amounts of Omega 3