Comparing Nutrients in 14 ounces Cauliflower VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Cauliflower	Buckwheat Flour	Recommended Dietary Allowance
Energy	3.42% 99kcal	46% 1330kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	20.5% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	216% 280g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	14.2% 10.3g	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	5.3% 3.85g	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	% 3.73g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 6.75g	g per day for Men 19-50 years
Fiber	21% 7.94g	104% 39.7g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	89.4% 50g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	138% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	153% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	178% 2.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	200% 60μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56.6% 226μg	53.6% 214μg	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	213% 191mg	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	2.1% 0.32mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	23% 27.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Buckwheat Flour	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	227% 2.04mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	21% 1.67mg	201% 16mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	237% 996mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	350% 8.06mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	393% 177μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25% 175mg	191% 1338mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	67.4% 2290mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	41% 22.6μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	9.88% 365g	1.2% 44.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Buckwheat Flour per 14 oz

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

Lets compare vitamin content per 14 ounces of Cauliflower vs Buckwheat Flour:

• 14 ounces of Cauliflower have 1.5 times more Vitamin B5, more Vitamin C and 2.2 times more Vitamin K than Buckwheat Flour.
• While 14 oz of Whole-groat Buckwheat Flour contain 8.3 times more Vitamin B1, 3.2 times more Vitamin B2, 12.1 times more Vitamin B3, 3.2 times more Vitamin B6 and 4 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Buckwheat Flour provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cauliflower have insufficient amounts of Vitamin E
• 14 ounces of Buckwheat Flour have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cauliflower vs Buckwheat Flour:

• 14 ounces of Cauliflower have 2.7 times more Sodium and 8.3 times more Water than Buckwheat Flour.
• While 14 oz of Whole-groat Buckwheat Flour contain 1.9 times more Calcium, 13.2 times more Copper, 9.7 times more Iron, 16.7 times more Magnesium, 13.1 times more Manganese, 7.7 times more Phosphorus, 1.9 times more Potassium, 9.5 times more Selenium and 11.6 times more Zinc than Raw Cauliflower.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Whole-groat Buckwheat Flour contain 13.4 times more Energy, 11.1 times more Fat, 5.2 times more Saturated Fat, 4.7 times more Omega 3, 54.8 times more Omega 6, 14.2 times more Carbohydrate, 1.4 times more Sugars, 5 times more Fiber and 6.6 times more Protein than Raw Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6