Comparing Nutrients in 14 ounces Boiled Cauliflower VS Cooked Regular Long-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Boiled Cauliflower	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	3.15% 91kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	41.4% 0.66g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	86% 112g	130g per day for Men 19-50 years
Sugars	11.4% 8.26g	0.27% 0.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	13% 7.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.3% 2mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	28.4% 0.37mg	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	43.7% 175μg	57.5% 230μg	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	195% 176mg	0% 0mg	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	1.85% 0.28mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.6% 54.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	30.4% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.08% 163μg	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	16% 1.27mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	81.4% 1.87mg	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	18% 127mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.98% 369g	7.34% 272g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Cooked Regular Long-grain White Rice enriched per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Cauliflower versus 14 oz of Cooked Regular Long-grain White Rice enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Cauliflower vs Cooked Regular Long-grain White Rice enriched:

• 14 ounces of Boiled Cauliflower have 4 times more Vitamin B2, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Cooked Regular Long-grain White Rice enriched.
• While 14 oz of Cooked Regular Long-grain White Rice enriched contain 3.9 times more Vitamin B1, 3.6 times more Vitamin B3 and 1.3 times more Vitamin B9 than Boiled and Drained Cauliflower.
• 14 ounces of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2, Vitamin C and Vitamin K
• Both Boiled and Drained Cauliflower as well as Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Boiled Cauliflower vs Cooked Regular Long-grain White Rice enriched:

• 14 ounces of Boiled Cauliflower have 4.1 times more Potassium and 1.4 times more Water than Cooked Regular Long-grain White Rice enriched.
• While 14 oz of Cooked Regular Long-grain White Rice enriched contain 3.8 times more Copper, 3.8 times more Iron, 1.3 times more Magnesium, 3.6 times more Manganese, 1.3 times more Phosphorus, 12.5 times more Selenium and 2.9 times more Zinc than Boiled and Drained Cauliflower.
• 14 ounces of Boiled Cauliflower lack sufficient amounts of Copper, Selenium and Zinc
• 14 ounces of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Potassium
• Both Boiled and Drained Cauliflower as well as Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Cauliflower have 12.8 times more Omega 3, 41.6 times more Sugars and 5.8 times more Fiber than Cooked Regular Long-grain White Rice enriched.
• While 14 oz of Cooked Regular Long-grain White Rice enriched contain 5.7 times more Energy, 6.9 times more Carbohydrate and 1.5 times more Protein than Boiled and Drained Cauliflower.
• 14 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• 14 ounces of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Cauliflower as well as Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 6 in 14 ounces.