Comparing Nutrients in 1 kilogram Cauliflower VS Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Cauliflower	Wheat Bran	Recommended Dietary Allowance
Energy	8.62% 250kcal	74.5% 2160kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	44% 42.5g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	120% 20.4g	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	496% 645g	130g per day for Men 19-50 years
Sugars	26.3% 19g	5.66% 4.1g	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	1126% 428g	38g per day for Men 19-50 years
Protein	34.3% 19g	278% 156g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Wheat Bran	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	436% 5.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	444% 5.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	849% 136mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	436% 22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	1002% 13mg	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	198% 790μg	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	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Wheat Bran	Recommended Dietary Allowance
Calcium	22% 220mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	1109% 10mg	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	1321% 106mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	1455% 6110mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	5000% 115mg	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	1447% 10130mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	348% 11820mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1411% 776μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	661% 72.7mg	11mg per day for Men 19-50 years
Water	25% 921g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Wheat Bran per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cauliflower vs Wheat Bran:

• 1 kilogram of Cauliflower has more Vitamin C and 8.2 times more Vitamin K than Wheat Bran.
• While 1 kg of Crude Wheat Bran contains 10.5 times more Vitamin B1, 9.6 times more Vitamin B2, 26.8 times more Vitamin B3, 3.3 times more Vitamin B5, 7.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 18.6 times more Vitamin E than Raw Cauliflower.
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin E
• 1 kilogram of Wheat Bran have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Wheat Bran:

• 1 kilogram of Cauliflower has 15 times more Sodium and 9.3 times more Water than Wheat Bran.
• While 1 kg of Crude Wheat Bran contains 3.3 times more Calcium, 25.6 times more Copper, 25.2 times more Iron, 40.7 times more Magnesium, 74.2 times more Manganese, 23 times more Phosphorus, 4 times more Potassium, 129.3 times more Selenium and 26.9 times more Zinc than Raw Cauliflower.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cauliflower has 4.7 times more Sugars than Wheat Bran.
• While 1 kg of Crude Wheat Bran contains 8.6 times more Energy, 15.2 times more Fat, 11.1 times more Omega 3, 127.4 times more Omega 6, 13 times more Carbohydrate, 21.4 times more Fiber and 8.1 times more Protein than Raw Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6