Comparing Nutrients in 1 kilogram Cauliflower VS Cooked Rice Noodles

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cooked Rice Noodles	7%	2%	91%

Macro Nutrients

	Cauliflower	Cooked Rice Noodles	Recommended Dietary Allowance
Energy	8.62% 250kcal	37.2% 1080kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	185% 240g	130g per day for Men 19-50 years
Sugars	26.3% 19g	0.41% 0.3g	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	13.4% 9.7g	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	% 9.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	26.3% 10g	38g per day for Men 19-50 years
Protein	34.3% 19g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cooked Rice Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	4.6% 0.06mg	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	143% 570μg	2.5% 10μg	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	536% 482mg	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	5.33% 0.8mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cooked Rice Noodles	Recommended Dietary Allowance
Calcium	22% 220mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	42.2% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	52.5% 4.2mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	49.6% 1.14mg	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	63% 440mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	1.18% 40mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	25% 921g	20% 738g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cooked Rice Noodles per 1 kg

Compare the macro and micronutrient content in 1 kg of Cauliflower versus 1 kg of Cooked Rice Noodles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cauliflower vs Cooked Rice Noodles:

• 1 kilogram of Cauliflower has 2.8 times more Vitamin B1, 15 times more Vitamin B2, 7 times more Vitamin B3, 60.6 times more Vitamin B5, 30.7 times more Vitamin B6, 57 times more Vitamin B9, more Vitamin C and more Vitamin K than Cooked Rice Noodles.
• 1 kilogram of Cooked Rice Noodles have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Cooked Rice Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Cooked Rice Noodles:

• 1 kilogram of Cauliflower has 5.5 times more Calcium, 3 times more Iron, 5 times more Magnesium, 1.4 times more Manganese, 2.2 times more Phosphorus, 74.8 times more Potassium, 1.6 times more Sodium and 1.2 times more Water than Cooked Rice Noodles.
• While 1 kg of Cooked Rice Noodles contains 7.5 times more Selenium than Raw Cauliflower.
• Both Cauliflower and Cooked Rice Noodles contain similar levels of Copper and Zinc per one kilogram.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium
• 1 kilogram of Cooked Rice Noodles lack sufficient amounts of Calcium, Iron, Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cauliflower has 63.7 times more Sugars and 2 times more Fiber than Cooked Rice Noodles.
• While 1 kg of Cooked Rice Noodles contains 4.3 times more Energy and 4.8 times more Carbohydrate than Raw Cauliflower.
• Both Cauliflower and Cooked Rice Noodles offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Cooked Rice Noodles provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.