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

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Cauliflower	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	3.42% 99kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	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	15% 19.7g	86% 112g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	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	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	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cooked Regular Long-grain White Rice enriched	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	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	56.6% 226μg	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	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	30.4% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	21% 1.67mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	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	25% 175mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	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	7.94% 119mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.88% 365g	7.34% 272g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of 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 Cauliflower vs Cooked Regular Long-grain White Rice enriched:

• 14 ounces of Cauliflower have 4.6 times more Vitamin B2, 1.7 times more Vitamin B5, 2 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 3.3 times more Vitamin B1 and 2.9 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Cooked Regular Long-grain White Rice enriched provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2, Vitamin C and Vitamin K
• Both Raw 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 Cauliflower vs Cooked Regular Long-grain White Rice enriched:

• 14 ounces of Cauliflower have 2.2 times more Calcium, 1.3 times more Magnesium, 8.5 times more Potassium, 30 times more Sodium and 1.3 times more Water than Cooked Regular Long-grain White Rice enriched.
• While 14 oz of Cooked Regular Long-grain White Rice enriched contain 1.8 times more Copper, 2.9 times more Iron, 3 times more Manganese, 12.5 times more Selenium and 1.8 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Cooked Regular Long-grain White Rice enriched contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium
• 14 ounces of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium
• Both Raw Cauliflower as well as Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cauliflower have 38.2 times more Sugars and 5 times more Fiber than Cooked Regular Long-grain White Rice enriched.
• While 14 oz of Cooked Regular Long-grain White Rice enriched contain 5.2 times more Energy, 5.7 times more Carbohydrate and 1.4 times more Protein than Raw Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy
• 14 ounces of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Fiber
• Both Raw Cauliflower as well as Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.