Comparing Nutrients in 100 grams Cauliflower VS Muffins, wheat bran, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Muffins, wheat bran, dry mix	7%	25%	68%

Macro Nutrients

	Cauliflower	Muffins, wheat bran, dry mix	Recommended Dietary Allowance
Energy	0.86% 25kcal	13.7% 396kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	9.2% 2.94g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	6.75% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	10.6% 1.8g	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	56% 73g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	NA	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	NA	38g per day for Men 19-50 years
Protein	3.43% 1.92g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Muffins, wheat bran, dry mix	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	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	21.7% 0.28mg	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	21.3% 85μg	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	53.6% 48.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Muffins, wheat bran, dry mix	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	22.2% 0.2mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	116% 2.67mg	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	68.6% 480mg	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	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Muffins, wheat bran, dry mix per 100 g

Compare the macro and micronutrient content in 100 g of Cauliflower versus 100 g of Muffins, wheat bran, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cauliflower vs Muffins, wheat bran, dry mix:

• 100 grams of Cauliflower have more Vitamin C than Muffins, wheat bran, dry mix.
• While 100 g of Muffins, wheat bran, dry mix contain 7.2 times more Vitamin B1, 4.7 times more Vitamin B2, 9.9 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Cauliflower.
• Both Cauliflower and Muffins, wheat bran, dry mix provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Muffins, wheat bran, dry mix have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Muffins, wheat bran, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Muffins, wheat bran, dry mix:

• 100 grams of Cauliflower have 1.5 times more Potassium and 19.2 times more Water than Muffins, wheat bran, dry mix.
• While 100 g of Muffins, wheat bran, dry mix contain 1.6 times more Calcium, 5.1 times more Copper, 8.6 times more Iron, 5.8 times more Magnesium, 17.2 times more Manganese, 10.9 times more Phosphorus, 30 times more Selenium, 23.3 times more Sodium and 5.6 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 Muffins, wheat bran, dry mix contain 15.8 times more Energy, 42.9 times more Fat, 22.6 times more Saturated Fat, 7.2 times more Omega 3, 112.2 times more Omega 6, 14.7 times more Carbohydrate and 3.7 times more Protein than Raw Cauliflower.
• 100 grams of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6