Comparing Nutrients in 1 kilogram Oatmeal Reduced-calorie Bread VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Boiled Cauliflower	Recommended Dietary Allowance
Energy	72.4% 2100kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	18.7% 6g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	333% 433g	31.6% 41g	130g per day for Men 19-50 years
Sugars	NA	28.7% 21g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	60.5% 23g	38g per day for Men 19-50 years
Protein	136% 76g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	290% 3.48mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	189% 30.3mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	133% 1.73mg	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	138% 550μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.7% 1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	492% 443mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	115% 1150mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	20% 0.18mg	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	288% 23mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	57.4% 1.32mg	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	143% 1000mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	418% 230μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	259% 3880mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	12% 440g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Oatmeal Reduced-calorie Bread VS Boiled Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Oatmeal Reduced-calorie Bread versus 1 kg of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oatmeal Reduced-calorie Bread vs Boiled Cauliflower:

• 1 kilogram of Oatmeal Reduced-calorie Bread has 8.3 times more Vitamin B1, 5.4 times more Vitamin B2, 7.4 times more Vitamin B3, 1.3 times more Vitamin B9 and more Vitamin B12 than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 3.8 times more Vitamin B6 and 221.5 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Boiled Cauliflower provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin C
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin B12
• Both Oatmeal Reduced-calorie Bread as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Oatmeal Reduced-calorie Bread vs Boiled Cauliflower:

• 1 kilogram of Oatmeal Reduced-calorie Bread has 7.2 times more Calcium, 5.5 times more Copper, 7.2 times more Iron, 2.7 times more Magnesium, 4.1 times more Manganese, 3.1 times more Phosphorus, 38.3 times more Selenium, 25.9 times more Sodium and 4.9 times more Zinc than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 2.1 times more Water than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Boiled Cauliflower contain similar levels of Potassium per one kilogram.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oatmeal Reduced-calorie Bread has 9.1 times more Energy, 7.8 times more Fat, 25.8 times more Omega 6, 10.5 times more Carbohydrate and 4.1 times more Protein than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 2.7 times more Omega 3 than Oatmeal Reduced-calorie Bread.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6