Comparing Nutrients in 100 grams Boiled Cauliflower VS Soy protein isolate

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Soy protein isolate	92%	8%	0%

Macro Nutrients

	Boiled Cauliflower	Soy protein isolate	Recommended Dietary Allowance
Energy	0.79% 23kcal	11.6% 335kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	8.55% 1.45g	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	0% 0g	130g per day for Men 19-50 years
Sugars	2.87% 2.08g	0% 0g	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	158% 88.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Soy protein isolate	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	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.56% 0.41mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	1.2% 0.06mg	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	44% 176μg	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	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	Soy protein isolate	Recommended Dietary Allowance
Calcium	1.6% 16mg	18% 178mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	178% 1.6mg	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	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	65% 1.5mg	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	111% 776mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	2.4% 81mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	67% 1005mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	36.6% 4.03mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.13% 5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Soy protein isolate per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Cauliflower vs Soy protein isolate:

• 100 grams of Boiled Cauliflower have 8.5 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Soy protein isolate.
• While 100 g of Soy protein isolate contain 4.2 times more Vitamin B1, 1.9 times more Vitamin B2, 3.5 times more Vitamin B3 and 4 times more Vitamin B9 than Boiled and Drained Cauliflower.
• 100 grams of Soy protein isolate have insufficient amounts of Vitamin B5, Vitamin C and Vitamin K
• Both Boiled and Drained Cauliflower as well as Soy protein isolate 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 Soy protein isolate:

• 100 grams of Boiled Cauliflower have 1.8 times more Potassium and 18.7 times more Water than Soy protein isolate.
• While 100 g of Soy protein isolate contain 11.1 times more Calcium, 88.8 times more Copper, 45.3 times more Iron, 4.3 times more Magnesium, 11.3 times more Manganese, 24.3 times more Phosphorus, 67 times more Sodium and 23.7 times more Zinc than Boiled and Drained Cauliflower.
• 100 grams of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc
• Both Boiled and Drained Cauliflower as well as Soy protein isolate lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Cauliflower have more Carbohydrate, more Sugars and more Fiber than Soy protein isolate.
• While 100 g of Soy protein isolate contain 14.6 times more Energy, 7.5 times more Fat, 29.1 times more Omega 6 and 48 times more Protein than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Soy protein isolate offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6
• 100 grams of Soy protein isolate provide inadequate amounts of Carbohydrate and Fiber