Comparing Nutrients in 14 ounces Cauliflower VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Cauliflower	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	3.42% 99kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	3.22% 1.03g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	8.3% 1.4g	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	78% 102g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	1.3% 0.95g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.95g	g per day for Men 19-50 years
Fiber	21% 7.94g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cooked Long-grain Brown Rice	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	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	37.6% 0.49mg	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	56.6% 226μg	8.93% 35.7μg	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	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	46.7% 0.42mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	168% 3.87mg	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	25% 175mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	9.88% 365g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cooked Long-grain Brown Rice per 14 oz

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

Lets compare vitamin content per 14 ounces of Cauliflower vs Cooked Long-grain Brown Rice:

• 14 ounces of Cauliflower have 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin C and 77.5 times more Vitamin K than Cooked Long-grain Brown Rice.
• While 14 oz of Cooked Long-grain Brown Rice contain 3.6 times more Vitamin B1 and 5.1 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Cooked Long-grain Brown Rice provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cauliflower vs Cooked Long-grain Brown Rice:

• 14 ounces of Cauliflower have 7.3 times more Calcium, 3.5 times more Potassium, 7.5 times more Sodium and 1.3 times more Water than Cooked Long-grain Brown Rice.
• While 14 oz of Cooked Long-grain Brown Rice contain 2.7 times more Copper, 1.3 times more Iron, 2.6 times more Magnesium, 6.3 times more Manganese, 2.3 times more Phosphorus, 9.7 times more Selenium and 2.6 times more Zinc than Raw Cauliflower.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium
• 14 ounces of Cooked Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cauliflower have 8 times more Sugars and 1.3 times more Fiber than Cooked Long-grain Brown Rice.
• While 14 oz of Cooked Long-grain Brown Rice contain 4.9 times more Energy, 22.2 times more Omega 6, 5.1 times more Carbohydrate and 1.4 times more Protein than Raw Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Raw Cauliflower as well as Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 in 14 ounces.