Comparing Nutrients in 100 grams Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Cauliflower	Recommended Dietary Allowance
Energy	13.2% 383kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.68% 0.29g	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	67.5% 87.8g	3.82% 4.97g	130g per day for Men 19-50 years
Sugars	0% 0g	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	3.7% 1.4g	5.26% 2g	38g per day for Men 19-50 years
Protein	12.5% 7g	3.43% 1.92g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.8% 0.44mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	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	0% 0mg	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	38.5% 154μg	14.3% 57μg	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	0% 0mg	53.6% 48.2mg	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	0.67% 0.1mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Cauliflower	Recommended Dietary Allowance
Calcium	0.9% 9mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	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	35.8% 2.86mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	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	17% 118mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice VS Cauliflower per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice 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, QUAKER, QUAKER Puffed Rice vs Cauliflower:

• 100 grams of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have 8.8 times more Vitamin B1, 4.4 times more Vitamin B2, 7 times more Vitamin B3 and 2.7 times more Vitamin B9 than Cauliflower.
• While 100 g of Raw Cauliflower contain more Vitamin B6, more Vitamin C and 155 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• 100 grams of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin B6, Vitamin C and Vitamin K
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice vs Cauliflower:

• 100 grams of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have 6.1 times more Copper, 6.8 times more Iron, 2 times more Magnesium, 2.7 times more Phosphorus, 17.5 times more Selenium and 4.1 times more Zinc than Cauliflower.
• While 100 g of Raw Cauliflower contain 2.4 times more Calcium, 2.6 times more Potassium, 6 times more Sodium and 23.5 times more Water than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• 100 grams of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium
• 100 grams of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have 15.3 times more Energy, 4 times more Omega 3, 17.7 times more Carbohydrate and 3.7 times more Protein than Cauliflower.
• While 100 g of Raw Cauliflower contain more Sugars and 1.4 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• 100 grams of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 100 grams.