Comparing Nutrients in 1 kilogram Enriched Unbleached 10% Protein White (industrial) Wheat Flour VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Enriched Unbleached 10% Protein White (industrial) Wheat Flour	11%	4%	85%
Cauliflower	26%	8%	66%

Macro Nutrients

	Enriched Unbleached 10% Protein White (industrial) Wheat Flour	Cauliflower	Recommended Dietary Allowance
Energy	126% 3660kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	15.3% 15g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	9.44% 3.02g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	48.7% 8.28g	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	586% 762g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	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	0.41% 0.3g	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	% 0.3g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 2g	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	52.6% 20g	38g per day for Men 19-50 years
Protein	173% 97g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Enriched Unbleached 10% Protein White (industrial) Wheat Flour	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	613% 7.36mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	342% 4.45mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	372% 59.5mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.6% 2.48mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	425% 1700μg	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	0% 0mg	536% 482mg	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	25.3% 3.8mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Unbleached 10% Protein White (industrial) Wheat Flour	Cauliflower	Recommended Dietary Allowance
Calcium	20% 200mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	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	633% 50.6mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	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	153% 1070mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	265% 146μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	3.25% 120g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Unbleached 10% Protein White (industrial) Wheat Flour VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Enriched Unbleached 10% Protein White (industrial) Wheat Flour versus 1 kg of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Enriched Unbleached 10% Protein White (industrial) Wheat Flour vs Cauliflower:

• 1 kilogram of Enriched Unbleached 10% Protein White (industrial) Wheat Flour has 14.7 times more Vitamin B1, 7.4 times more Vitamin B2, 11.7 times more Vitamin B3, 3 times more Vitamin B9 and 4.8 times more Vitamin E than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2.7 times more Vitamin B5, 5 times more Vitamin B6, more Vitamin C and 51.7 times more Vitamin K than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
• 1 kilogram of Enriched Unbleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin E
• Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Enriched Unbleached 10% Protein White (industrial) Wheat Flour vs Cauliflower:

• 1 kilogram of Enriched Unbleached 10% Protein White (industrial) Wheat Flour has 4.8 times more Copper, 12 times more Iron, 1.7 times more Magnesium, 5.3 times more Manganese, 2.4 times more Phosphorus, 24.3 times more Selenium and 3.8 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2 times more Potassium, 15 times more Sodium and 7.7 times more Water than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched Unbleached 10% Protein White (industrial) Wheat Flour has 14.6 times more Energy, 51.8 times more Omega 6, 15.3 times more Carbohydrate and 5.1 times more Protein than Cauliflower.
• While 1 kg of Raw Cauliflower contains 3.9 times more Sugars than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
• Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour and Cauliflower offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour as well as Raw Cauliflower provide inadequate amounts of Omega 3 in one kilogram.