Comparing Nutrients in 100 grams Cauliflower VS Meatless Luncheon Slices

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Meatless Luncheon Slices	38%	53%	9%

Macro Nutrients

	Cauliflower	Meatless Luncheon Slices	Recommended Dietary Allowance
Energy	0.86% 25kcal	6.5% 189kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	23% 3.9g	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	3.4% 4.44g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	3.06% 2.22g	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	2.9% 1.1g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Meatless Luncheon Slices	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	333% 4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	68.4% 0.89mg	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	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	167% 4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53.6% 48.2mg	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	0.53% 0.08mg	20% 3mg	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	Meatless Luncheon Slices	Recommended Dietary Allowance
Calcium	2.2% 22mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	101% 0.91mg	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	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	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	6.3% 44mg	63% 442mg	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	13.5% 7.4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	47.4% 711mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	2.5% 92g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Meatless Luncheon Slices per 100 g

Compare the macro and micronutrient content in 100 g of Cauliflower versus 100 g of Meatless Luncheon Slices to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cauliflower vs Meatless Luncheon Slices:

• 100 grams of Cauliflower have more Vitamin C and more Vitamin K than Meatless Luncheon Slices.
• While 100 g of Meatless Luncheon Slices contain 80 times more Vitamin B1, 5 times more Vitamin B2, 21.9 times more Vitamin B3, 4.8 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12 and 37.5 times more Vitamin E than Raw Cauliflower.
• 100 grams of Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• 100 grams of Meatless Luncheon Slices have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Meatless Luncheon Slices have insufficient amounts of Vitamin A and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Meatless Luncheon Slices:

• 100 grams of Cauliflower have 1.5 times more Potassium and 1.4 times more Water than Meatless Luncheon Slices.
• While 100 g of Meatless Luncheon Slices contain 1.9 times more Calcium, 23.3 times more Copper, 4.3 times more Iron, 1.5 times more Magnesium, 10 times more Phosphorus, 12.3 times more Selenium, 23.7 times more Sodium and 5.9 times more Zinc than Raw Cauliflower.
• 100 grams of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cauliflower have 1.8 times more Fiber than Meatless Luncheon Slices.
• While 100 g of Meatless Luncheon Slices contain 7.6 times more Energy, 39.7 times more Fat, 10.3 times more Saturated Fat, 32.6 times more Omega 3, 243.4 times more Omega 6 and 9.3 times more Protein than Raw Cauliflower.
• Both Cauliflower and Meatless Luncheon Slices offer comparable quantities of Carbohydrate and Sugars per 100 grams.
• 100 grams of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6