Comparing Nutrients in 100 grams Cauliflower VS Irishmoss Seaweed

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Irishmoss Seaweed	11%	3%	86%

Macro Nutrients

	Cauliflower	Irishmoss Seaweed	Recommended Dietary Allowance
Energy	0.86% 25kcal	1.7% 49kcal	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	0.1% 0.033g	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	0.012% 0.002g	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	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	0.84% 0.61g	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	3.42% 1.3g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Irishmoss Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	5.3% 0.069mg	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	45.5% 182μg	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	3.33% 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	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	2.2% 22mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	16.6% 0.15mg	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	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	16% 0.37mg	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	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	1.85% 63mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4.47% 67mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.2% 81.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Irishmoss Seaweed per 100 g

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

Lets compare vitamin content per 100 grams of Cauliflower vs Irishmoss Seaweed:

• 100 grams of Cauliflower have 3.3 times more Vitamin B1, 3.8 times more Vitamin B5, 2.7 times more Vitamin B6, 16.1 times more Vitamin C and 3.1 times more Vitamin K than Irishmoss Seaweed.
• While 100 g of Raw Irishmoss Seaweed contain 7.8 times more Vitamin B2, 3.2 times more Vitamin B9 and 10.9 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Irishmoss Seaweed provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Cauliflower have insufficient amounts of Vitamin E
• 100 grams of Irishmoss Seaweed have insufficient amounts of Vitamin B1
• Both Raw Cauliflower as well as Raw Irishmoss Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Irishmoss Seaweed:

• 100 grams of Cauliflower have 4.7 times more Potassium than Irishmoss Seaweed.
• While 100 g of Raw Irishmoss Seaweed contain 3.3 times more Calcium, 3.8 times more Copper, 21.2 times more Iron, 9.6 times more Magnesium, 2.4 times more Manganese, 3.6 times more Phosphorus, 2.2 times more Sodium and 7.2 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Irishmoss Seaweed contain similar levels of Water per 100 grams.
• 100 grams of Irishmoss Seaweed lack sufficient amounts of Potassium
• Both Raw Cauliflower as well as Raw Irishmoss Seaweed lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cauliflower have 3.1 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Irishmoss Seaweed.
• While 100 g of Raw Irishmoss Seaweed contain 2.5 times more Carbohydrate than Raw Cauliflower.
• Both Raw Cauliflower as well as Raw Irishmoss Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.