Comparing Nutrients in 14 ounces Schar, Gluten-Free, Classic White Rolls VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Boiled Cauliflower	Recommended Dietary Allowance
Energy	32.7% 949kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	37.6% 27.3g	11.4% 8.26g	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	11.3% 8.18g	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	% 8.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	53.3% 20.2g	24% 9.13g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	203% 2.44mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40.3% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	53% 0.69mg	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	7.94% 31.8μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	195% 176mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.6% 54.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Classic White Rolls	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	71.4% 714mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	7.94% 0.071mg	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	177% 14mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	22.8% 0.52mg	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	28.3% 198mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	157% 2354mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.5% 167g	9.98% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Schar, Gluten-Free, Classic White Rolls VS Boiled Cauliflower per 14 oz

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

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

• 14 ounces of Schar, Gluten-Free, Classic White Rolls have 14.6 times more Vitamin B1, 9.2 times more Vitamin B2 and 9.5 times more Vitamin B3 than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 4.7 times more Vitamin B6 and 5.5 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.

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

• 14 ounces of Schar, Gluten-Free, Classic White Rolls have 11.3 times more Calcium, 5.3 times more Copper, 11.2 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 39.5 times more Sodium and 3.3 times more Zinc than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 1.9 times more Potassium and 2.2 times more Water than Schar, Gluten-Free, Classic White Rolls.
• 14 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc
• Both Schar, Gluten-Free, Classic White Rolls as well as Boiled and Drained Cauliflower lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Schar, Gluten-Free, Classic White Rolls have 10.4 times more Energy, 5.9 times more Fat, 12.2 times more Omega 6, 12.3 times more Carbohydrate, 3.3 times more Sugars, 2.2 times more Fiber and 1.8 times more Protein than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 8.4 times more Omega 3 than Schar, Gluten-Free, Classic White Rolls.
• 14 ounces of Schar, Gluten-Free, Classic White Rolls provide inadequate amounts of Omega 3
• 14 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6