Comparing Nutrients in 100 grams Raspberries VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Raspberries	Boiled Cauliflower	Recommended Dietary Allowance
Energy	1.8% 52kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.059% 0.019g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	7.88% 0.13g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.2% 12g	3.16% 4.1g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	2.87% 2.08g	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	3.24% 2.35g	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	% 1.86g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	17% 6.5g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.67% 0.032mg	3.5% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.74% 0.6mg	2.56% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.23% 0.055mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.4% 3.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.25% 21μg	11% 44μg	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	29% 26mg	49.2% 44.3mg	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	5.8% 0.87mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	11.5% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	2.5% 25mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	2% 0.018mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	8.63% 0.69mg	4% 0.32mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	5.74% 0.13mg	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	4.14% 29mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.3% 85.8g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Boiled Cauliflower per 100 g

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

Lets compare vitamin content per 100 grams of Raspberries vs Boiled Cauliflower:

• 100 grams of Raspberries have 1.5 times more Vitamin B3 and 12.4 times more Vitamin E than Boiled Cauliflower.
• While 100 g of Boiled and Drained Cauliflower contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B5, 3.1 times more Vitamin B6, 2.1 times more Vitamin B9, 1.7 times more Vitamin C and 1.8 times more Vitamin K than Raw Raspberries.
• 100 grams of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Raw Raspberries as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Raspberries vs Boiled Cauliflower:

• 100 grams of Raspberries have 1.6 times more Calcium, 5 times more Copper, 2.2 times more Iron, 2.4 times more Magnesium, 5.1 times more Manganese and 2.5 times more Zinc than Boiled Cauliflower.
• Both Raspberries and Boiled Cauliflower contain similar levels of Phosphorus, Potassium and Water per 100 grams.
• 100 grams of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc
• Both Raw Raspberries as well as Boiled and Drained Cauliflower lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raspberries have 2.9 times more Carbohydrate, 2.1 times more Sugars and 2.8 times more Fiber than Boiled Cauliflower.
• While 100 g of Boiled and Drained Cauliflower contain 1.3 times more Omega 3 and 1.5 times more Protein than Raw Raspberries.
• Both Raw Raspberries as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in 100 grams.