Comparing Nutrients in 100 grams Cauliflower VS Cereals ready-to-eat, RALSTON Corn Biscuits

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Cauliflower	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	0.86% 25kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	1.92% 0.33g	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	66% 85.8g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	13% 9.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.5g	g per day for Men 19-50 years
Fiber	5.26% 2g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	0% 0μg	121% 1092μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	136% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	2.34% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	172% 2.23mg	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	167% 667μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	208% 5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53.6% 48.2mg	20.6% 18.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	55.5% 333IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.08mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	2.2% 22mg	37.8% 378mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	8.1% 0.073mg	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	480% 38.4mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	9.7% 0.22mg	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	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	51% 767mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	156% 17mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.097% 3.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cereals ready-to-eat, RALSTON Corn Biscuits per 100 g

Compare the macro and micronutrient content in 100 g of Cauliflower versus 100 g of Cereals ready-to-eat, RALSTON Corn Biscuits 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, RALSTON Corn Biscuits:

• 100 grams of Cauliflower have 5.7 times more Vitamin B5, 2.6 times more Vitamin C and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 100 g of Cereals ready-to-eat, RALSTON Corn Biscuits contain more Vitamin A, 30.4 times more Vitamin B1, 28.3 times more Vitamin B2, 43.1 times more Vitamin B3, 12.1 times more Vitamin B6, 11.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Cauliflower.
• 100 grams of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 100 grams of Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin K
• Both Raw Cauliflower as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 100 grams of Cauliflower have 1.5 times more Potassium and 25.6 times more Water than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 100 g of Cereals ready-to-eat, RALSTON Corn Biscuits contain 17.2 times more Calcium, 1.9 times more Copper, 91.4 times more Iron, 1.4 times more Manganese, 3.7 times more Selenium, 25.6 times more Sodium and 63.4 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Cereals ready-to-eat, RALSTON Corn Biscuits contain similar levels of Magnesium and Phosphorus per 100 grams.
• 100 grams of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals ready-to-eat, RALSTON Corn Biscuits contain 15 times more Energy, 17.3 times more Carbohydrate, 5 times more Sugars, 1.3 times more Fiber and 3 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, RALSTON Corn Biscuits provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.