Comparing Nutrients in 100 grams Cauliflower VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Cauliflower	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	0.86% 25kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0% 0g	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% 0g	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	32% 41.4g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	29.4% 21.3g	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	5.27% 3.82g	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	% 3.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 13.7g	g per day for Men 19-50 years
Fiber	5.26% 2g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	2.7% 1.52g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	5% 45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	7.5% 0.09mg	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	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	16% 0.21mg	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	13.3% 53μg	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	18.2% 16.4mg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	10.8% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	4.9% 0.044mg	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	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	7.17% 0.17mg	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	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	14% 477mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.5% 92g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Baked Yellow Plantains per 100 g

Compare the macro and micronutrient content in 100 g of Cauliflower versus 100 g of Baked Yellow Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cauliflower vs Baked Yellow Plantains:

• 100 grams of Cauliflower have 1.3 times more Vitamin B5, 2.9 times more Vitamin C and 1.2 times more Vitamin K than Baked Yellow Plantains.
• While 100 g of Baked Yellow Plantains contain more Vitamin A, 1.8 times more Vitamin B1, 2.2 times more Vitamin B2 and 1.4 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Baked Yellow Plantains provide similar amounts of Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Baked Yellow Plantains:

• 100 grams of Cauliflower have 7.3 times more Calcium, 1.5 times more Iron, 15 times more Sodium, 1.3 times more Zinc and 1.6 times more Water than Baked Yellow Plantains.
• While 100 g of Baked Yellow Plantains contain 2.7 times more Magnesium and 1.6 times more Potassium than Raw Cauliflower.
• Both Cauliflower and Baked Yellow Plantains contain similar levels of Copper, Manganese and Phosphorus per 100 grams.
• 100 grams of Baked Yellow Plantains lack sufficient amounts of Calcium and Zinc
• Both Raw Cauliflower as well as Baked Yellow Plantains lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cauliflower have 1.3 times more Protein than Baked Yellow Plantains.
• While 100 g of Baked Yellow Plantains contain 6.2 times more Energy, 8.3 times more Carbohydrate, 11.2 times more Sugars and 3.9 times more Fructose than Raw Cauliflower.
• Both Cauliflower and Baked Yellow Plantains offer comparable quantities of Fiber per 100 grams.
• 100 grams of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Baked Yellow Plantains provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.