Comparing Nutrients in 14 ounces Bread VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Bread	Boiled Cauliflower	Recommended Dietary Allowance
Energy	37.5% 1087kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	18.5% 18g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	8.64% 2.77g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	34% 5.75g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	31.4% 22.7g	11.4% 8.26g	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	12.8% 9.25g	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	% 6.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	24% 9.13g	38g per day for Men 19-50 years
Protein	75.6% 42.3g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Bread	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.25mg	40.3% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	53% 0.69mg	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	84.3% 337μg	43.7% 175μg	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	0.88% 0.79mg	195% 176mg	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	5.03% 0.75mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	45.6% 54.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	49.6% 496mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	7.94% 0.071mg	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	179% 14.3mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	22.8% 0.52mg	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	73% 512mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	208% 114μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	125% 1877mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.8% 140g	9.98% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread VS Boiled Cauliflower per 14 oz

Compare the macro and micronutrient content in 14 oz of Bread versus 14 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Bread vs Boiled Cauliflower:

• 14 ounces of Bread have 9.8 times more Vitamin B1, 4.8 times more Vitamin B2, 13.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.9 times more Vitamin B9 than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 1.6 times more Vitamin B6, 221.5 times more Vitamin C and 2.8 times more Vitamin K than Wheat Bread.
• 14 ounces of Bread have insufficient amounts of Vitamin C
• Both Wheat Bread as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Bread vs Boiled Cauliflower:

• 14 ounces of Bread have 7.8 times more Calcium, 8.2 times more Copper, 11.3 times more Iron, 4.6 times more Magnesium, 7.8 times more Manganese, 4 times more Phosphorus, 48 times more Selenium, 31.5 times more Sodium and 6.1 times more Zinc than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 2.6 times more Water than Wheat Bread.
• Both Bread and Boiled Cauliflower contain similar levels of Potassium per 14 ounces.
• 14 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bread have 11.9 times more Energy, 10.1 times more Fat, 10 times more Saturated Fat, 29 times more Omega 6, 11.6 times more Carbohydrate, 2.8 times more Sugars, 1.7 times more Fiber and 5.8 times more Protein than Boiled Cauliflower.
• Both Bread and Boiled Cauliflower offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6