Comparing Nutrients in 1 kilogram 51% whole wheat Pasta VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Cauliflower	26%	8%	66%

Macro Nutrients

	51% whole wheat Pasta	Cauliflower	Recommended Dietary Allowance
Energy	125% 3620kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 27g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	51% 8.65g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	562% 731g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	36% 26g	26.3% 19g	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	2.76% 2g	13.4% 9.7g	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	% 2g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 6g	% 0g	g per day for Men 19-50 years
Fiber	266% 101g	52.6% 20g	38g per day for Men 19-50 years
Protein	241% 135g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	309% 3.7mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	497% 79.5mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	142% 1.84mg	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	148% 590μg	143% 570μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	536% 482mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.3% 1.7mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Cauliflower	Recommended Dietary Allowance
Calcium	27% 270mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	473% 4.26mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	416% 33.3mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	975% 22.4mg	67.4% 1.55mg	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	410% 2870mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	108% 3660mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	1262% 694μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of 51% whole wheat Pasta versus 1 kg of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of 51% whole wheat Pasta vs Cauliflower:

• 1 kilogram of 51% whole wheat Pasta has 7.4 times more Vitamin B1, 3.2 times more Vitamin B2, 15.7 times more Vitamin B3 and 1.5 times more Vitamin B6 than Cauliflower.
• While 1 kg of Raw Cauliflower contains 17.2 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Cauliflower provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of 51% whole wheat Pasta have insufficient amounts of Vitamin K
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Raw Cauliflower have insufficient amounts of Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for 51% whole wheat Pasta vs Cauliflower:

• 1 kilogram of 51% whole wheat Pasta has 1.2 times more Calcium, 10.9 times more Copper, 7.9 times more Iron, 6.9 times more Magnesium, 14.5 times more Manganese, 6.5 times more Phosphorus, 1.2 times more Potassium, 115.7 times more Selenium and 8.9 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2.7 times more Sodium and 10.4 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of 51% whole wheat Pasta has 14.5 times more Energy, 9.6 times more Fat, 4.1 times more Omega 3, 54.1 times more Omega 6, 14.7 times more Carbohydrate, 1.4 times more Sugars, 5.1 times more Fiber and 7 times more Protein than Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6