Comparing Nutrients in 1 kilogram Cauliflower VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Cauliflower	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	8.62% 250kcal	82.8% 2400kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	30.5% 9.77g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	29% 4.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	355% 461g	130g per day for Men 19-50 years
Sugars	26.3% 19g	46% 33.4g	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	11% 7.9g	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	% 10g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	52.6% 20g	134% 51g	38g per day for Men 19-50 years
Protein	34.3% 19g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	425% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	388% 5.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	214% 34.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	28.5% 0.37mg	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	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	536% 482mg	NA	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	22% 220mg	159% 1590mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	97% 0.87mg	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	396% 31.7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	76.5% 1.76mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	19.4% 660mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	294% 4410mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	25% 921g	12% 439g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Schar, Gluten-Free, Wheat-Free, Classic White Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Cauliflower versus 1 kg of Schar, Gluten-Free, Wheat-Free, Classic White Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cauliflower vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 1 kilogram of Cauliflower has 5 times more Vitamin B6 and 3.8 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 1 kg of Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 10.2 times more Vitamin B1, 8.4 times more Vitamin B2 and 6.7 times more Vitamin B3 than Raw Cauliflower.

Comparing minerals per 1 kilogram for Cauliflower vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 1 kilogram of Cauliflower has 1.4 times more Magnesium, 4.5 times more Potassium and 2.1 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 1 kg of Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 7.2 times more Calcium, 2.2 times more Copper, 7.5 times more Iron, 14.7 times more Sodium and 1.7 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Schar, Gluten-Free, Wheat-Free, Classic White Bread contain similar levels of Manganese and Phosphorus per one kilogram.
• 1 kilogram of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Potassium
• Both Raw Cauliflower as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 9.6 times more Energy, 16 times more Fat, 7.5 times more Saturated Fat, 31 times more Omega 6, 9.3 times more Carbohydrate, 1.7 times more Sugars, 2.6 times more Fiber and 2 times more Protein than Raw Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Raw Cauliflower as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread provide inadequate amounts of Omega 3 in one kilogram.