Comparing Nutrients in 100 grams Cauliflower VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%

Macro Nutrients

	Cauliflower	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Energy	0.86% 25kcal	14% 405kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	1.32% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.82% 4.97g	67% 87.2g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	60.3% 43.7g	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	1.34% 0.97g	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	% 0.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	10% 3.8g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	5.96% 3.34g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	147% 1324μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	2.02% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	136% 1.76mg	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	14.3% 57μg	88.3% 353μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	220% 5.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53.6% 48.2mg	58.8% 53mg	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	0.53% 0.08mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Calcium	2.2% 22mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	26.7% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	5.25% 0.42mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	10.7% 0.25mg	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	6.3% 44mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	5.18% 176mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	35.6% 534mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.092% 3.42g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn per 100 g

Compare the macro and micronutrient content in 100 g of Cauliflower versus 100 g of Cereals ready-to-eat, chocolate-flavored frosted puffed corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cauliflower vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 100 grams of Cauliflower have 6.6 times more Vitamin B5 and 25.8 times more Vitamin K than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 100 g of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain more Vitamin A, 26.5 times more Vitamin B1, 25 times more Vitamin B2, 34.8 times more Vitamin B3, 9.6 times more Vitamin B6, 6.2 times more Vitamin B9 and more Vitamin B12 than Raw Cauliflower.
• Both Cauliflower and Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Cauliflower have insufficient amounts of Vitamin A and Vitamin B12
• 100 grams of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin K
• Both Raw Cauliflower as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 100 grams of Cauliflower have 1.7 times more Potassium and 26.9 times more Water than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 100 g of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 3.2 times more Calcium, 6.2 times more Copper, 37.8 times more Iron, 2.4 times more Magnesium, 1.6 times more Manganese, 3.2 times more Phosphorus, 10.8 times more Selenium, 17.8 times more Sodium and 2.1 times more Zinc than Raw Cauliflower.
• 100 grams of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 16.2 times more Energy, 12.5 times more Fat, 7.4 times more Saturated Fat, 17.5 times more Carbohydrate, 22.9 times more Sugars, 1.9 times more Fiber and 1.7 times more Protein than Raw Cauliflower.
• 100 grams of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.