Comparing Nutrients in 1 kilogram Garlic bread, frozen VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Garlic bread, frozen	Boiled Cauliflower	Recommended Dietary Allowance
Energy	121% 3500kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	171% 166g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	165% 53g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	317% 54g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	321% 417g	31.6% 41g	130g per day for Men 19-50 years
Sugars	51% 37g	28.7% 21g	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	8.55% 6.2g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	60.5% 23g	38g per day for Men 19-50 years
Protein	149% 83.6g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	385% 4.62mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	259% 41.4mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	133% 1.73mg	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	465% 1860μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	492% 443mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15% 90IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	78.7% 12mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	246% 295μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	27% 270mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	20% 0.18mg	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	381% 30.5mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	57.4% 1.32mg	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	124% 870mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	302% 166μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	363% 5440mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	8.6% 318g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic bread, frozen VS Boiled Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Garlic bread, frozen versus 1 kg of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Garlic bread, frozen vs Boiled Cauliflower:

• 1 kilogram of Garlic bread, frozen has 11 times more Vitamin B1, 3.5 times more Vitamin B2, 10.1 times more Vitamin B3, 1.3 times more Vitamin B5, 4.2 times more Vitamin B9, more Vitamin B12, 16.9 times more Vitamin E and 2.1 times more Vitamin K than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 2.1 times more Vitamin B6 and 221.5 times more Vitamin C than Garlic bread, frozen.
• 1 kilogram of Garlic bread, frozen have insufficient amounts of Vitamin C
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• Both Garlic bread, frozen as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Garlic bread, frozen vs Boiled Cauliflower:

• 1 kilogram of Garlic bread, frozen has 1.7 times more Calcium, 6 times more Copper, 9.5 times more Iron, 2.6 times more Magnesium, 3.3 times more Manganese, 2.7 times more Phosphorus, 27.7 times more Selenium, 36.3 times more Sodium and 5.1 times more Zinc than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 1.4 times more Potassium and 2.9 times more Water than Garlic bread, frozen.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Garlic bread, frozen has 15.2 times more Energy, 36.9 times more Fat, 75.4 times more Saturated Fat, 107.6 times more Omega 6, 10.2 times more Carbohydrate, 1.8 times more Sugars and 4.5 times more Protein than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 4.4 times more Omega 3 than Garlic bread, frozen.
• Both Garlic bread, frozen and Boiled Cauliflower offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6