Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Dry Corn Gluten-free Pasta

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Dry Corn Gluten-free Pasta	8%	5%	87%

Macro Nutrients

	Boiled Cauliflower	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Energy	7.93% 230kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	21.4% 21g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	9.06% 2.9g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	52.7% 8.96g	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	610% 793g	130g per day for Men 19-50 years
Sugars	28.7% 21g	NA	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	60.5% 23g	289% 110g	38g per day for Men 19-50 years
Protein	33% 18.4g	133% 74.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	158% 2.06mg	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	62.5% 250μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Calcium	16% 160mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	224% 2.02mg	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	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	283% 1190mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	210% 4.83mg	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	361% 2530mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	163% 18mg	11mg per day for Men 19-50 years
Water	25% 930g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Dry Corn Gluten-free Pasta per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Cauliflower versus 1 kg of Dry Corn Gluten-free Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Cauliflower vs Dry Corn Gluten-free Pasta:

• 1 kilogram of Boiled Cauliflower has 1.8 times more Vitamin B9 and more Vitamin C than Dry Corn Gluten-free Pasta.
• While 1 kg of Dry Corn Gluten-free Pasta contains 5.5 times more Vitamin B1, 1.7 times more Vitamin B2 and 5.9 times more Vitamin B3 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Dry Corn Gluten-free Pasta provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cauliflower vs Dry Corn Gluten-free Pasta:

• 1 kilogram of Boiled Cauliflower has 9.3 times more Water than Dry Corn Gluten-free Pasta.
• While 1 kg of Dry Corn Gluten-free Pasta contains 11.2 times more Copper, 2.9 times more Iron, 13.2 times more Magnesium, 3.7 times more Manganese, 7.9 times more Phosphorus, 2.1 times more Potassium, 13.2 times more Selenium and 10.5 times more Zinc than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Copper, Selenium and Zinc
• Both Boiled and Drained Cauliflower as well as Dry Corn Gluten-free Pasta lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cauliflower has 6 times more Omega 3 than Dry Corn Gluten-free Pasta.
• While 1 kg of Dry Corn Gluten-free Pasta contains 15.5 times more Energy, 4.6 times more Fat, 17.9 times more Omega 6, 19.3 times more Carbohydrate, 4.8 times more Fiber and 4.1 times more Protein than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Dry Corn Gluten-free Pasta provide inadequate amounts of Omega 3