Comparing Nutrients in 100 grams Cauliflower VS Fuyu

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Fuyu	28%	58%	14%

Macro Nutrients

	Cauliflower	Fuyu	Recommended Dietary Allowance
Energy	0.86% 25kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	8.25% 8g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	3.6% 1.16g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	33.4% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	23.4% 4g	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	3.37% 4.38g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	NA	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	NA	38g per day for Men 19-50 years
Protein	3.43% 1.92g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Fuyu	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	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	7.77% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	2.37% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	2.64% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7% 0.091mg	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	7.25% 29μg	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	0.22% 0.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Fuyu	Recommended Dietary Allowance
Calcium	2.2% 22mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	41.8% 0.38mg	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	24.8% 1.98mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	51% 1.17mg	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	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	2.2% 75mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	192% 2873mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	2.5% 92g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Fuyu per 100 g

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

Lets compare vitamin content per 100 grams of Cauliflower vs Fuyu:

• 100 grams of Cauliflower have 1.3 times more Vitamin B3, 5.1 times more Vitamin B5, 2 times more Vitamin B6, 2 times more Vitamin B9 and 241 times more Vitamin C than Fuyu.
• While 100 g of Salted and Fermented Tofu contain 3.1 times more Vitamin B1 and 1.7 times more Vitamin B2 than Raw Cauliflower.
• 100 grams of Fuyu have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Salted and Fermented Tofu have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Fuyu:

• 100 grams of Cauliflower have 4 times more Potassium and 1.3 times more Water than Fuyu.
• While 100 g of Salted and Fermented Tofu contain 2.1 times more Calcium, 9.6 times more Copper, 4.7 times more Iron, 3.5 times more Magnesium, 7.6 times more Manganese, 1.7 times more Phosphorus, 28.8 times more Selenium, 95.8 times more Sodium and 5.8 times more Zinc than Raw Cauliflower.
• 100 grams of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Salted and Fermented Tofu contain 4.6 times more Energy, 28.6 times more Fat, 8.9 times more Saturated Fat, 35.6 times more Omega 3, 248.9 times more Omega 6 and 4.6 times more Protein than Raw Cauliflower.
• Both Cauliflower and Fuyu offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6