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

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Cauliflower	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	0.86% 25kcal	3.34% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	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	3.82% 4.97g	18% 23.4g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	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	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	27.4% 10.4g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.1% 64μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	9.38% 1.5mg	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	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	14.3% 57μg	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	53.6% 48.2mg	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	0.53% 0.08mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	9.56% 0.086mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	6.9% 29mg	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	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	10.2% 348mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	2.5% 92g	1.97% 73g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Passion-fruit, Purple per 100 g

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

• 100 grams of Cauliflower have more Vitamin B1, 1.8 times more Vitamin B6, 4.1 times more Vitamin B9, 1.6 times more Vitamin C and 22.1 times more Vitamin K than Passion-fruit, Purple.
• While 100 g of Raw Passion-fruit, Purple contain more Vitamin A, 2.2 times more Vitamin B2 and 3 times more Vitamin B3 than Raw Cauliflower.
• 100 grams of Cauliflower have insufficient amounts of Vitamin A
• 100 grams of Passion-fruit, Purple have insufficient amounts of Vitamin B1 and Vitamin K
• Both Raw Cauliflower 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 Cauliflower vs Passion-fruit, Purple:

• 100 grams of Cauliflower have 1.8 times more Calcium, 2.7 times more Zinc and 1.3 times more Water than Passion-fruit, Purple.
• While 100 g of Raw Passion-fruit, Purple contain 2.2 times more Copper, 3.8 times more Iron, 1.9 times more Magnesium and 1.5 times more Phosphorus than Raw Cauliflower.
• Both Cauliflower and Passion-fruit, Purple contain similar levels of Potassium per 100 grams.
• 100 grams of Passion-fruit, Purple lack sufficient amounts of Calcium and Zinc
• Both Raw Cauliflower as well as Raw Passion-fruit, Purple lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Passion-fruit, Purple contain 3.9 times more Energy, 25.6 times more Omega 6, 4.7 times more Carbohydrate, 5.9 times more Sugars and 5.2 times more Fiber than Raw Cauliflower.
• Both Cauliflower and Passion-fruit, Purple offer comparable quantities of Protein per 100 grams.
• 100 grams of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Raw Cauliflower as well as Raw Passion-fruit, Purple provide inadequate amounts of Omega 3 in 100 grams.