Comparing Nutrients in 100 grams Cereals ready-to-eat, Post, Waffle Crisp VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cereals ready-to-eat, Post, Waffle Crisp	Cauliflower	Recommended Dietary Allowance
Energy	13.4% 390kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	5.8% 0.093g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	9.44% 1.6g	0.094% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	3.82% 4.97g	130g per day for Men 19-50 years
Sugars	48% 34.7g	2.63% 1.9g	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	NA	1.34% 0.97g	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	NA	% 0.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	5.26% 2g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	3.43% 1.92g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, Post, Waffle Crisp	Cauliflower	Recommended Dietary Allowance
Vitamin A	82.2% 740μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	14% 0.18mg	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	83.3% 333μg	14.3% 57μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	208% 5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	53.6% 48.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	22% 133IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, Post, Waffle Crisp	Cauliflower	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	4.33% 0.039mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	113% 9mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	NA	6.74% 0.16mg	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	34% 237mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	39.7% 596mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	0.068% 2.5g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, Post, Waffle Crisp VS Cauliflower per 100 g

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

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, Post, Waffle Crisp vs Cauliflower:

• 100 grams of Cereals ready-to-eat, Post, Waffle Crisp have more Vitamin A, 25 times more Vitamin B1, 23.3 times more Vitamin B2, 32.9 times more Vitamin B3, 9.2 times more Vitamin B6, 5.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 5 times more Vitamin E than Cauliflower.
• While 100 g of Raw Cauliflower contain more Vitamin C and 12.9 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• 100 grams of Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C and Vitamin K
• 100 grams of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 100 grams for Cereals ready-to-eat, Post, Waffle Crisp vs Cauliflower:

• 100 grams of Cereals ready-to-eat, Post, Waffle Crisp have 5.1 times more Copper, 21.4 times more Iron, 4.8 times more Magnesium, 5.4 times more Phosphorus, 33.2 times more Selenium, 19.9 times more Sodium and 27.8 times more Zinc than Cauliflower.
• While 100 g of Raw Cauliflower contain 1.4 times more Potassium and 36.8 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Cauliflower contain similar levels of Calcium per 100 grams.
• 100 grams of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, Post, Waffle Crisp have 15.6 times more Energy, 17.9 times more Fat, 6.9 times more Saturated Fat, 6.2 times more Omega 3, 100.3 times more Omega 6, 16.7 times more Carbohydrate, 18.2 times more Sugars, 2.2 times more Fiber and 3.4 times more Protein than Cauliflower.
• 100 grams of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6