Comparing Nutrients in 1 kilogram Boiled Cauliflower VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Boiled Cauliflower	White Wheat Bread	Recommended Dietary Allowance
Energy	7.93% 230kcal	82% 2380kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	51.7% 8.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	338% 439g	130g per day for Men 19-50 years
Sugars	28.7% 21g	69% 50g	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	37.2% 27g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	60.5% 23g	242% 92g	38g per day for Men 19-50 years
Protein	33% 18.4g	190% 107g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	White Wheat Bread	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	425% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	278% 44.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	91% 4.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	61.5% 0.8mg	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	110% 440μg	318% 1270μg	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	492% 443mg	0% 0mg	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	4.67% 0.7mg	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	64% 77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	White Wheat Bread	Recommended Dietary Allowance
Calcium	16% 160mg	684% 6840mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	166% 1.5mg	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	40% 3.2mg	611% 49mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	276% 6.34mg	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	45.7% 320mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	293% 161μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	319% 4780mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	86.4% 9.5mg	11mg per day for Men 19-50 years
Water	25% 930g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS White Wheat Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Cauliflower vs White Wheat Bread:

• 1 kilogram of Boiled Cauliflower has 2.2 times more Vitamin B6, more Vitamin C and 1.8 times more Vitamin K than White Wheat Bread.
• While 1 kg of White Wheat Bread contains 12.1 times more Vitamin B1, 4.9 times more Vitamin B2, 10.9 times more Vitamin B3, 2.9 times more Vitamin B9 and 5.4 times more Vitamin E than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and White Wheat Bread provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin E
• 1 kilogram of White Wheat Bread have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as White Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cauliflower vs White Wheat Bread:

• 1 kilogram of Boiled Cauliflower has 2.3 times more Water than White Wheat Bread.
• While 1 kg of White Wheat Bread contains 42.8 times more Calcium, 8.3 times more Copper, 15.3 times more Iron, 2.9 times more Magnesium, 4.8 times more Manganese, 3.2 times more Phosphorus, 26.8 times more Selenium, 31.9 times more Sodium and 5.6 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and White Wheat Bread 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 Boiled Cauliflower has 2 times more Omega 3 than White Wheat Bread.
• While 1 kg of White Wheat Bread contains 10.3 times more Energy, 4.8 times more Fat, 17.6 times more Omega 6, 10.7 times more Carbohydrate, 2.4 times more Sugars, 4 times more Fiber and 5.8 times more Protein than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6