Comparing Nutrients in 1 kilogram Bread VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Cauliflower	26%	8%	66%

Macro Nutrients

	Bread	Cauliflower	Recommended Dietary Allowance
Energy	94% 2740kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	46.7% 45.3g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	21.8% 6.97g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	85% 14.5g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	366% 475g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	79% 57.3g	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	32% 23.3g	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	% 16.6g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	105% 40g	52.6% 20g	38g per day for Men 19-50 years
Protein	191% 107g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Bread	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	343% 4.1mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	194% 2.52mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	349% 56mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	164% 8.2mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	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	213% 850μg	143% 570μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	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	12.7% 1.9mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Cauliflower	Recommended Dietary Allowance
Calcium	125% 1250mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	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	450% 36mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	446% 10.3mg	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	184% 1290mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	524% 288μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	315% 4730mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	9.53% 353g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of 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 Bread vs Cauliflower:

• 1 kilogram of Bread has 8.2 times more Vitamin B1, 4.2 times more Vitamin B2, 11 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.5 times more Vitamin B9 than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.7 times more Vitamin B6, 241 times more Vitamin C and 3.2 times more Vitamin K than Wheat Bread.
• 1 kilogram of Bread have insufficient amounts of Vitamin C
• Both Wheat Bread as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Bread vs Cauliflower:

• 1 kilogram of Bread has 5.7 times more Calcium, 3.8 times more Copper, 8.6 times more Iron, 2.7 times more Magnesium, 6.6 times more Manganese, 2.9 times more Phosphorus, 48 times more Selenium, 15.8 times more Sodium and 3.9 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2.1 times more Potassium and 2.6 times more Water than Wheat Bread.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bread has 11 times more Energy, 16.2 times more Fat, 5.4 times more Saturated Fat, 10.7 times more Omega 3, 90.5 times more Omega 6, 9.6 times more Carbohydrate, 3 times more Sugars, 2.4 times more Fructose, 2 times more Fiber and 5.6 times more Protein than Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6