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

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Boiled Cauliflower	Cooked Short-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	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	41.4% 0.66g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.96% 0.16g	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	87.7% 114g	130g per day for Men 19-50 years
Sugars	11.4% 8.26g	NA	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	NA	38g per day for Men 19-50 years
Protein	13% 7.3g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Cooked Short-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	54.2% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.3% 2mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	18% 0.23mg	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	58.5% 234μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.6% 54.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	31.8% 0.29mg	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	16% 1.27mg	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	61.6% 1.4mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	3.04% 103mg	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% 0mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.98% 369g	7.35% 272g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Boiled Cauliflower versus 14 oz of Cooked Short-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 Short-grain White Rice enriched:

• 14 ounces of Boiled Cauliflower have 3.3 times more Vitamin B2, 1.3 times more Vitamin B5, 2.9 times more Vitamin B6 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While 14 oz of Cooked Short-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 Short-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Boiled and Drained Cauliflower as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Cauliflower have 5.5 times more Potassium and 1.4 times more Water than Cooked Short-grain White Rice enriched.
• While 14 oz of Cooked Short-grain White Rice enriched contain 4 times more Copper, 4.6 times more Iron, 2.7 times more Manganese, 12.5 times more Selenium and 2.4 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Cooked Short-grain White Rice enriched contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Boiled Cauliflower lack sufficient amounts of Copper, Selenium and Zinc
• 14 ounces of Cooked Short-grain White Rice enriched lack sufficient amounts of Magnesium and Potassium
• Both Boiled and Drained Cauliflower as well as Cooked Short-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 18.6 times more Omega 3 than Cooked Short-grain White Rice enriched.
• While 14 oz of Cooked Short-grain White Rice enriched contain 5.7 times more Energy, 7 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Cauliflower.
• 14 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• 14 ounces of Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 6 in 14 ounces.