Comparing Nutrients in 100 grams Boiled Cauliflower VS Popovers, dry mix, unenriched

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Popovers, dry mix, unenriched	11%	11%	78%

Macro Nutrients

	Boiled Cauliflower	Popovers, dry mix, unenriched	Recommended Dietary Allowance
Energy	0.79% 23kcal	12.8% 371kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	3.07% 0.98g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	4.6% 0.78g	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	54.6% 71g	130g per day for Men 19-50 years
Sugars	2.87% 2.08g	NA	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	NA	38g per day for Men 19-50 years
Protein	3.3% 1.84g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Popovers, dry mix, unenriched	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	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.56% 0.41mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	3.23% 0.042mg	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	6.25% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.33% 0.08μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	49.2% 44.3mg	0.11% 0.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.47% 0.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Popovers, dry mix, unenriched	Recommended Dietary Allowance
Calcium	1.6% 16mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	19.3% 0.17mg	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	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	32.2% 0.74mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	1% 15mg	60.4% 906mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Popovers, dry mix, unenriched per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Cauliflower versus 100 g of Popovers, dry mix, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Cauliflower vs Popovers, dry mix, unenriched:

• 100 grams of Boiled Cauliflower have 2 times more Vitamin B2, 4.1 times more Vitamin B6, 1.8 times more Vitamin B9 and 443 times more Vitamin C than Popovers, dry mix, unenriched.
• While 100 g of Popovers, dry mix, unenriched contain 2.4 times more Vitamin B1, 2.5 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Popovers, dry mix, unenriched provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Boiled Cauliflower have insufficient amounts of Vitamin B12
• 100 grams of Popovers, dry mix, unenriched have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as Popovers, dry mix, unenriched have insufficient amounts of Vitamin A in 100 grams.

Comparing minerals per 100 grams for Boiled Cauliflower vs Popovers, dry mix, unenriched:

• 100 grams of Boiled Cauliflower have 1.4 times more Potassium and 7.9 times more Water than Popovers, dry mix, unenriched.
• While 100 g of Popovers, dry mix, unenriched contain 2 times more Calcium, 9.7 times more Copper, 2.6 times more Iron, 2.8 times more Magnesium, 5.6 times more Manganese, 3.1 times more Phosphorus, 60.4 times more Sodium and 5.2 times more Zinc than Boiled and Drained Cauliflower.
• 100 grams of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Cauliflower have 4.3 times more Omega 3 than Popovers, dry mix, unenriched.
• While 100 g of Popovers, dry mix, unenriched contain 16.1 times more Energy, 9.6 times more Fat, 14 times more Saturated Fat, 15.7 times more Omega 6, 17.3 times more Carbohydrate and 5.7 times more Protein than Boiled and Drained Cauliflower.
• 100 grams of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6