Comparing Nutrients in 100 grams Boiled Cauliflower VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Boiled Cauliflower	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	0.79% 23kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	0.16% 0.16g	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	32% 41.4g	130g per day for Men 19-50 years
Sugars	2.87% 2.08g	29.4% 21.3g	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	5.27% 3.82g	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	% 3.8g	g per day for Men 19-50 years
Sucrose	NA	% 13.7g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	2.7% 1.52g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	5% 45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	7.5% 0.09mg	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	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	16% 0.21mg	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	13.3% 53μg	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	18.2% 16.4mg	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	10.8% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	4.9% 0.044mg	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	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	7.17% 0.17mg	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	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	14% 477mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Baked Yellow Plantains per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Cauliflower vs Baked Yellow Plantains:

• 100 grams of Boiled Cauliflower have 2.7 times more Vitamin C than Baked Yellow Plantains.
• While 100 g of Baked Yellow Plantains contain 45 times more Vitamin A, 2.1 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.7 times more Vitamin B3 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Baked Yellow Plantains provide similar amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per 100 grams.
• 100 grams of Boiled Cauliflower have insufficient amounts of Vitamin A
• Both Boiled and Drained Cauliflower as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Boiled Cauliflower vs Baked Yellow Plantains:

• 100 grams of Boiled Cauliflower have 1.7 times more Water than Baked Yellow Plantains.
• While 100 g of Baked Yellow Plantains contain 2.4 times more Copper, 4.6 times more Magnesium and 3.4 times more Potassium than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Baked Yellow Plantains contain similar levels of Iron, Manganese and Phosphorus per 100 grams.
• 100 grams of Boiled Cauliflower lack sufficient amounts of Copper
• Both Boiled and Drained Cauliflower as well as Baked Yellow Plantains lack sufficient amounts of Calcium, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Cauliflower have more Omega 3 and 1.2 times more Protein than Baked Yellow Plantains.
• While 100 g of Baked Yellow Plantains contain 6.7 times more Energy, 10.1 times more Carbohydrate and 10.3 times more Sugars than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Baked Yellow Plantains offer comparable quantities of Fiber per 100 grams.
• 100 grams of Boiled Cauliflower provide inadequate amounts of Energy
• 100 grams of Baked Yellow Plantains provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Baked Yellow Plantains provide inadequate amounts of Omega 6 in 100 grams.