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

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Frozen Cauliflower	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	0.83% 24kcal	3.34% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	6.13% 0.098g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	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	3.6% 4.68g	18% 23.4g	130g per day for Men 19-50 years
Sugars	3.06% 2.22g	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	3.6% 2g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Frozen 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	4.25% 0.051mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.72% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	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	16% 64μg	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	54.2% 48.8mg	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	12.3% 15μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	3.44% 0.031mg	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	6.75% 0.54mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	8.57% 0.2mg	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	5% 35mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	5.68% 193mg	10.2% 348mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	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: Frozen Cauliflower VS Passion-fruit, Purple per 100 g

Compare the macro and micronutrient content in 100 g of Frozen 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 Frozen Cauliflower vs Passion-fruit, Purple:

• 100 grams of Frozen Cauliflower have more Vitamin B1, 1.2 times more Vitamin B6, 4.6 times more Vitamin B9, 1.6 times more Vitamin C and 21.1 times more Vitamin K than Passion-fruit, Purple.
• While 100 g of Raw Passion-fruit, Purple contain 64 times more Vitamin A, 1.9 times more Vitamin B2 and 3.5 times more Vitamin B3 than Frozen Cauliflower, Unprepared.
• 100 grams of Frozen Cauliflower have insufficient amounts of Vitamin A
• 100 grams of Passion-fruit, Purple have insufficient amounts of Vitamin B1 and Vitamin K
• Both Frozen Cauliflower, Unprepared 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 Frozen Cauliflower vs Passion-fruit, Purple:

• 100 grams of Frozen Cauliflower have 1.8 times more Calcium and 1.3 times more Water than Passion-fruit, Purple.
• While 100 g of Raw Passion-fruit, Purple contain 2.8 times more Copper, 3 times more Iron, 2.4 times more Magnesium, 1.9 times more Phosphorus and 1.8 times more Potassium than Frozen Cauliflower, Unprepared.
• 100 grams of Passion-fruit, Purple lack sufficient amounts of Calcium
• Both Frozen Cauliflower, Unprepared as well as Raw Passion-fruit, Purple lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Cauliflower have 98 times more Omega 3 than Passion-fruit, Purple.
• While 100 g of Raw Passion-fruit, Purple contain 4 times more Energy, 14.1 times more Omega 6, 5 times more Carbohydrate, 5 times more Sugars and 4.5 times more Fiber than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Passion-fruit, Purple offer comparable quantities of Protein per 100 grams.
• 100 grams of Frozen Cauliflower provide inadequate amounts of Energy and Omega 6
• 100 grams of Passion-fruit, Purple provide inadequate amounts of Omega 3