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

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Frozen Cauliflower	Recommended Dietary Allowance
Energy	32.7% 949kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	37.6% 27.3g	12% 8.8g	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	14.2% 7.98g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Frozen 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	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	7.94% 31.8μg	63.5% 254μg	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	215% 194mg	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	49% 58.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Classic White Rolls	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	71.4% 714mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	13.7% 0.12mg	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	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	34% 0.78mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	22.5% 766mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	157% 2354mg	6.35% 95mg	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	9.92% 367g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Schar, Gluten-Free, Classic White Rolls versus 14 oz of Frozen 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 Frozen Cauliflower:

• 14 ounces of Schar, Gluten-Free, Classic White Rolls have 12.1 times more Vitamin B1, 6.9 times more Vitamin B2 and 9 times more Vitamin B3 than Frozen Cauliflower.
• While 14 oz of Frozen Cauliflower, Unprepared contain 3.3 times more Vitamin B6 and 8 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.

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

• 14 ounces of Schar, Gluten-Free, Classic White Rolls have 8.2 times more Calcium, 3.1 times more Copper, 6.6 times more Iron, 1.4 times more Phosphorus, 24.7 times more Sodium and 3.3 times more Zinc than Frozen Cauliflower.
• While 14 oz of Frozen Cauliflower, Unprepared contain 2.5 times more Potassium and 2.2 times more Water than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Frozen Cauliflower contain similar levels of Magnesium and Manganese per 14 ounces.
• 14 ounces of Frozen Cauliflower lack sufficient amounts of Zinc
• Both Schar, Gluten-Free, Classic White Rolls as well as Frozen Cauliflower, Unprepared 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 times more Energy, 9.8 times more Fat, 21.1 times more Omega 6, 10.8 times more Carbohydrate, 3.1 times more Sugars, 2.2 times more Fiber and 1.7 times more Protein than Frozen Cauliflower.
• While 14 oz of Frozen Cauliflower, Unprepared contain 4.9 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 Frozen Cauliflower provide inadequate amounts of Energy and Omega 6