Comparing Nutrients in 100 grams Cauliflower VS Puddings, tapioca, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Puddings, tapioca, ready-to-eat	6%	27%	67%

Macro Nutrients

	Cauliflower	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Energy	0.86% 25kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	4% 3.88g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	3% 0.96g	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	0.42% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	3.82% 4.97g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	20.6% 15g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 12.6g	g per day for Men 19-50 years
Fiber	5.26% 2g	0% 0g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	3.5% 1.95g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Puddings, tapioca, ready-to-eat	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	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	7.46% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	0.41% 0.065mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	1.85% 0.024mg	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	0.75% 3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.75% 0.21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53.6% 48.2mg	0.33% 0.3mg	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	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Calcium	2.2% 22mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	2% 0.018mg	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	1.38% 0.11mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	0.48% 0.011mg	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	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	2.7% 92mg	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	9.67% 145mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	2.5% 92g	1.94% 72g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Puddings, tapioca, ready-to-eat per 100 g

Compare the macro and micronutrient content in 100 g of Cauliflower versus 100 g of Puddings, tapioca, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cauliflower vs Puddings, tapioca, ready-to-eat:

• 100 grams of Cauliflower have 2.1 times more Vitamin B1, 7.8 times more Vitamin B3, 2.8 times more Vitamin B5, 7.7 times more Vitamin B6, 19 times more Vitamin B9, 160.7 times more Vitamin C and 38.8 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• While 100 g of Puddings, tapioca, ready-to-eat contain 1.6 times more Vitamin B2 and more Vitamin B12 than Raw Cauliflower.
• 100 grams of Cauliflower have insufficient amounts of Vitamin B12
• 100 grams of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Puddings, tapioca, ready-to-eat:

• 100 grams of Cauliflower have 2.2 times more Copper, 3.8 times more Iron, 2.5 times more Magnesium, 14.1 times more Manganese, 3.3 times more Potassium, 1.2 times more Zinc and 1.3 times more Water than Puddings, tapioca, ready-to-eat.
• While 100 g of Puddings, tapioca, ready-to-eat contain 3.2 times more Calcium, 1.4 times more Phosphorus and 4.8 times more Sodium than Raw Cauliflower.
• 100 grams of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium and Manganese
• Both Raw Cauliflower as well as Puddings, tapioca, ready-to-eat lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cauliflower have more Fiber than Puddings, tapioca, ready-to-eat.
• While 100 g of Puddings, tapioca, ready-to-eat contain 5.2 times more Energy, 13.9 times more Fat, 7.4 times more Saturated Fat, 4.4 times more Carbohydrate and 7.8 times more Sugars than Raw Cauliflower.
• Both Cauliflower and Puddings, tapioca, ready-to-eat offer comparable quantities of Protein per 100 grams.
• 100 grams of Cauliflower provide inadequate amounts of Energy
• 100 grams of Puddings, tapioca, ready-to-eat provide inadequate amounts of Fiber
• Both Raw Cauliflower as well as Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.