Comparing Nutrients in 1 kilogram Canned Boston Brown Bread VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Boston Brown Bread	10%	7%	83%
Cauliflower	26%	8%	66%

Macro Nutrients

	Canned Boston Brown Bread	Cauliflower	Recommended Dietary Allowance
Energy	67.2% 1950kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.82g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	333% 433g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	33.4% 24g	26.3% 19g	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	NA	13.4% 9.7g	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	NA	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	124% 47g	52.6% 20g	38g per day for Men 19-50 years
Protein	93% 52g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	Cauliflower	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.66mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	142% 1.84mg	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	27.5% 110μg	143% 570μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	536% 482mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.3% 3.2mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	Cauliflower	Recommended Dietary Allowance
Calcium	70% 700mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	263% 21mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	443% 10mg	67.4% 1.55mg	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	160% 1120mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	94% 3180mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	398% 219μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	421% 6310mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	12.8% 472g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Boston Brown Bread VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Boston Brown Bread versus 1 kg of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Boston Brown Bread vs Cauliflower:

• 1 kilogram of Canned Boston Brown Bread has more Vitamin A, 1.9 times more Vitamin B2, 2.2 times more Vitamin B3 and 4 times more Vitamin E than Cauliflower.
• While 1 kg of Raw Cauliflower contains 3.6 times more Vitamin B1, 2.2 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C and 6.2 times more Vitamin K than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Cauliflower provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned Boston Brown Bread have insufficient amounts of Vitamin B1 and Vitamin C
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Boston Brown Bread as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Boston Brown Bread vs Cauliflower:

• 1 kilogram of Canned Boston Brown Bread has 3.2 times more Calcium, 2.1 times more Copper, 5 times more Iron, 4.2 times more Magnesium, 6.6 times more Manganese, 2.5 times more Phosphorus, 36.5 times more Selenium, 21 times more Sodium and 1.9 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2 times more Water than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Cauliflower contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Boston Brown Bread has 7.8 times more Energy, 3.5 times more Omega 3, 31.9 times more Omega 6, 8.7 times more Carbohydrate, 1.3 times more Sugars, 2.4 times more Fiber and 2.7 times more Protein than Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6