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

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Cauliflower	26%	8%	66%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Cauliflower	Recommended Dietary Allowance
Energy	32.7% 949kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	15% 19.7g	130g per day for Men 19-50 years
Sugars	37.6% 27.3g	10.5% 7.6g	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	5.3% 3.85g	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	% 3.73g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	53.3% 20.2g	21% 7.94g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	203% 2.44mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	56% 0.73mg	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	56.6% 226μg	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	213% 191mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.3% 61.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Classic White Rolls	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	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.099% 3.97μg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	26.7% 0.62mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	35% 1187mg	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	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.5% 167g	9.88% 365g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Schar, Gluten-Free, Classic White Rolls have 12.3 times more Vitamin B1, 8 times more Vitamin B2 and 7.6 times more Vitamin B3 than Cauliflower.
• While 14 oz of Raw Cauliflower contain 5 times more Vitamin B6 and 7.1 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.

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

• 14 ounces of Schar, Gluten-Free, Classic White Rolls have 8.2 times more Calcium, 2.5 times more Copper, 8.5 times more Iron, 1.3 times more Manganese, 19.8 times more Sodium and 2.1 times more Zinc than Cauliflower.
• While 14 oz of Raw Cauliflower contain 3.9 times more Potassium and 2.2 times more Water than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Cauliflower contain similar levels of Magnesium and Phosphorus per 14 ounces.
• Both Schar, Gluten-Free, Classic White Rolls as well as Raw 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 9.6 times more Energy, 9.5 times more Fat, 38.2 times more Omega 6, 10.2 times more Carbohydrate, 3.6 times more Sugars, 2.1 times more Fructose, 2.6 times more Fiber and 1.7 times more Protein than Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Schar, Gluten-Free, Classic White Rolls as well as Raw Cauliflower provide inadequate amounts of Omega 3 in 14 ounces.