Comparing Nutrients in 100 grams Cauliflower VS Peaches, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Peaches, canned, heavy syrup, drained	3%	2%	95%

Macro Nutrients

	Cauliflower	Peaches, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	0.86% 25kcal	2.5% 72kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	0.39% 0.066g	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	14% 18.4g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	20.2% 14.7g	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	4.76% 3.45g	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	% 5.82g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.95g	g per day for Men 19-50 years
Fiber	5.26% 2g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	0.93% 0.52g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Peaches, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	3.9% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	0.48% 0.024mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	1% 0.013mg	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	2.25% 9μg	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	0.78% 0.7mg	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	7.93% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Peaches, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	7% 0.063mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	0.17% 6.8μg	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	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	1.2% 5mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	2.76% 94mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.18% 80.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Peaches, canned, heavy syrup, drained per 100 g

Compare the macro and micronutrient content in 100 g of Cauliflower versus 100 g of Peaches, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cauliflower vs Peaches, canned, heavy syrup, drained:

• 100 grams of Cauliflower have 2.5 times more Vitamin B1, 3 times more Vitamin B2, 27.8 times more Vitamin B5, 14.2 times more Vitamin B6, 6.3 times more Vitamin B9, 68.9 times more Vitamin C and 6.5 times more Vitamin K than Peaches, canned, heavy syrup, drained.
• While 100 g of Peaches, canned, heavy syrup, drained contain more Vitamin A and 14.9 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Peaches, canned, heavy syrup, drained provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 100 grams of Peaches, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Cauliflower as well as Peaches, canned, heavy syrup, drained have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Peaches, canned, heavy syrup, drained:

• 100 grams of Cauliflower have 7.3 times more Calcium, 1.6 times more Iron, 3 times more Magnesium, 3.7 times more Phosphorus, 3.2 times more Potassium, 5 times more Sodium and 3 times more Zinc than Peaches, canned, heavy syrup, drained.
• While 100 g of Peaches, canned, heavy syrup, drained contain 1.6 times more Copper than Raw Cauliflower.
• Both Cauliflower and Peaches, canned, heavy syrup, drained contain similar levels of Water per 100 grams.
• 100 grams of Peaches, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Cauliflower as well as Peaches, canned, heavy syrup, drained lack sufficient amounts of Fluoride and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cauliflower have 1.7 times more Fiber and 3.7 times more Protein than Peaches, canned, heavy syrup, drained.
• While 100 g of Peaches, canned, heavy syrup, drained contain 2.9 times more Energy, 3.7 times more Carbohydrate, 7.7 times more Sugars and 3.6 times more Fructose than Raw Cauliflower.
• 100 grams of Cauliflower provide inadequate amounts of Energy
• 100 grams of Peaches, canned, heavy syrup, drained provide inadequate amounts of Protein
• Both Raw Cauliflower as well as Peaches, canned, heavy syrup, drained provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.