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

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Boiled Cauliflower	Recommended Dietary Allowance
Energy	33% 953kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	18.3% 17.7g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	12% 3.88g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	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	141% 183g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	4.32% 3.14g	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	% 4g	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	27% 15g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	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	169% 2.02mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	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	15% 59.5μg	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, Wheat-Free, Classic White Bread	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	63% 631mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	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	157% 12.6mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	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	31% 218mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	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	117% 1750mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.7% 174g	9.98% 369g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread 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, Wheat-Free, Classic White Bread vs Boiled Cauliflower:

• 14 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread have 12.1 times more Vitamin B1, 9.7 times more Vitamin B2 and 8.3 times more Vitamin B3 than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 4.7 times more Vitamin B6 and 2.9 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

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

• 14 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread have 9.9 times more Calcium, 4.8 times more Copper, 9.9 times more Iron, 1.2 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 29.4 times more Sodium and 2.8 times more Zinc than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 2.2 times more Potassium and 2.1 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• 14 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Potassium
• 14 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread 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, Wheat-Free, Classic White Bread have 10.4 times more Energy, 9.9 times more Fat, 14 times more Saturated Fat, 9.9 times more Omega 6, 11.2 times more Carbohydrate, 1.6 times more Sugars, 2.2 times more Fiber and 2.1 times more Protein than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 11.1 times more Omega 3 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• 14 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread provide inadequate amounts of Omega 3
• 14 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6