Comparing Nutrients in 100 grams Cauliflower VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%

Macro Nutrients

	Cauliflower	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	0.86% 25kcal	13.4% 388kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	10.3% 9.95g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	20.5% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	17% 2.9g	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	54% 70.3g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	36% 26g	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	6.06% 4.4g	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	% 15g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.78g	g per day for Men 19-50 years
Fiber	5.26% 2g	2.63% 1g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.4% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	5.46% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	40% 0.52mg	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	27.8% 111μg	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% 0mg	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	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	7.67% 0.069mg	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	69% 5.5mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	14% 0.32mg	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	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	22.3% 334mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.39% 14.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) per 100 g

Compare the macro and micronutrient content in 100 g of Cauliflower versus 100 g of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cauliflower vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 100 grams of Cauliflower have 2.4 times more Vitamin B5 and more Vitamin C than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 100 g of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain more Vitamin A, 13 times more Vitamin B1, 9.3 times more Vitamin B2, 13.4 times more Vitamin B3, 2.8 times more Vitamin B6, 1.9 times more Vitamin B9 and 11.3 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) provide similar amounts of Vitamin K per 100 grams.
• 100 grams of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 100 grams of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 100 grams of Cauliflower have 1.4 times more Calcium, 1.3 times more Magnesium, 2.9 times more Potassium and 6.4 times more Water than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 100 g of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 1.8 times more Copper, 13.1 times more Iron, 2.1 times more Manganese, 2 times more Phosphorus, 5.2 times more Selenium, 11.1 times more Sodium and 1.4 times more Zinc than Raw Cauliflower.
• 100 grams of Cauliflower lack sufficient amounts of Selenium
• 100 grams of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cauliflower have 2 times more Fiber than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 100 g of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 15.5 times more Energy, 35.5 times more Fat, 27.8 times more Saturated Fat, 21.9 times more Omega 3, 181.4 times more Omega 6, 14.1 times more Carbohydrate, 13.7 times more Sugars, 4.5 times more Fructose and 2.2 times more Protein than Raw Cauliflower.
• 100 grams of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6