Comparing Nutrients in 14 ounces Cauliflower VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Cauliflower	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	3.42% 99kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	12% 3.88g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	11.6% 1.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	141% 183g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	18.3% 13.3g	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	4.32% 3.14g	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	% 4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	21% 7.94g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	169% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	11.3% 0.15mg	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	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	213% 191mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	63% 631mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	38.4% 0.35mg	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	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	30.4% 0.7mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	117% 1750mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	9.88% 365g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Schar, Gluten-Free, Wheat-Free, Classic White Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cauliflower vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 14 ounces of Cauliflower have 5 times more Vitamin B6 and 3.8 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 14 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 10.2 times more Vitamin B1, 8.4 times more Vitamin B2 and 6.7 times more Vitamin B3 than Raw Cauliflower.

Comparing minerals per 14 ounces for Cauliflower vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 14 ounces of Cauliflower have 1.4 times more Magnesium, 4.5 times more Potassium and 2.1 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 14 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 7.2 times more Calcium, 2.2 times more Copper, 7.5 times more Iron, 14.7 times more Sodium and 1.7 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Schar, Gluten-Free, Wheat-Free, Classic White Bread contain similar levels of Manganese and Phosphorus per 14 ounces.
• 14 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Potassium
• Both Raw Cauliflower as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 9.6 times more Energy, 16 times more Fat, 7.5 times more Saturated Fat, 31 times more Omega 6, 9.3 times more Carbohydrate, 1.7 times more Sugars, 2.6 times more Fiber and 2 times more Protein than Raw Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Raw Cauliflower as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread provide inadequate amounts of Omega 3 in 14 ounces.