Comparing Nutrients in 100 grams Soymilk, chocolate, nonfat, with added calcium, vitamins A and D VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	22%	1%	77%
Cauliflower	26%	8%	66%

Macro Nutrients

	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Cauliflower	Recommended Dietary Allowance
Energy	1.5% 44kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	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	6.55% 8.5g	3.82% 4.97g	130g per day for Men 19-50 years
Sugars	5.03% 3.65g	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	0.53% 0.2g	5.26% 2g	38g per day for Men 19-50 years
Protein	4.4% 2.47g	3.43% 1.92g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Cauliflower	Recommended Dietary Allowance
Vitamin A	6.78% 61μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	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	2.85% 0.037mg	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	1.75% 7μg	14.3% 57μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.6% 0.23μg	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	6.83% 41IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.87% 0.13mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.6μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Cauliflower	Recommended Dietary Allowance
Calcium	11.6% 116mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	22% 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	4.38% 0.35mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	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	12.4% 87mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.8% 57mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.4% 88.4g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, chocolate, nonfat, with added calcium, vitamins A and D VS Cauliflower per 100 g

Compare the macro and micronutrient content in 100 g of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D versus 100 g of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D vs Cauliflower:

• 100 grams of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have more Vitamin A, 2.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cauliflower.
• While 100 g of Raw Cauliflower contain 1.4 times more Vitamin B1, 5 times more Vitamin B6, 8.1 times more Vitamin B9, more Vitamin C and 4.3 times more Vitamin K than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D and Cauliflower provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B9 and Vitamin C
• 100 grams of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D as well as Raw Cauliflower have insufficient amounts of Vitamin E in 100 grams.

Comparing minerals per 100 grams for Soymilk, chocolate, nonfat, with added calcium, vitamins A and D vs Cauliflower:

• 100 grams of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have 5.3 times more Calcium, 5.1 times more Copper, 2 times more Phosphorus, 2.8 times more Selenium and 1.9 times more Sodium than Cauliflower.
• While 100 g of Raw Cauliflower contain 1.5 times more Magnesium, 2.8 times more Potassium and 2.7 times more Zinc than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D and Cauliflower contain similar levels of Iron and Water per 100 grams.
• 100 grams of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D lack sufficient amounts of Zinc
• 100 grams of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have 1.7 times more Carbohydrate, 1.9 times more Sugars and 1.3 times more Protein than Cauliflower.
• While 100 g of Raw Cauliflower contain 10 times more Fiber than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• 100 grams of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.