Comparing Nutrients in 1 pound Whole Grain Bagels VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Whole Grain Bagels	15%	0%	85%
Cauliflower	26%	8%	66%

Macro Nutrients

	Whole Grain Bagels	Cauliflower	Recommended Dietary Allowance
Energy	40% 1157kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	190% 247g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	58% 42g	12% 8.66g	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	NA	6.07% 4.4g	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	NA	% 4.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	56% 21.3g	24% 9.07g	38g per day for Men 19-50 years
Protein	75.3% 42g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Whole Grain Bagels	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	264% 3.17mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.6% 0.66mg	64.2% 0.83mg	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	159% 635μg	64.6% 259μg	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	0% 0mg	243% 219mg	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	7.26% 1.1mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain Bagels	Cauliflower	Recommended Dietary Allowance
Calcium	42% 422mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	238% 19mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	NA	30.6% 0.7mg	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	93% 653mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	23.5% 798mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	217% 119μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	112% 1687mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	67% 7.35mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	4.23% 157g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Grain Bagels VS Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Whole Grain Bagels versus 1 lb of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Whole Grain Bagels vs Cauliflower:

• 1 pound of Whole Grain Bagels has 14 times more Vitamin B1, 6.6 times more Vitamin B2, 9.2 times more Vitamin B3 and 2.5 times more Vitamin B9 than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.3 times more Vitamin B6, more Vitamin C and 31 times more Vitamin K than Whole Grain White Bagels.
• 1 pound of Whole Grain Bagels have insufficient amounts of Vitamin C and Vitamin K
• Both Whole Grain White Bagels as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Whole Grain Bagels vs Cauliflower:

• 1 pound of Whole Grain Bagels has 4.2 times more Calcium, 4 times more Copper, 10 times more Iron, 2.7 times more Magnesium, 3.3 times more Phosphorus, 43.8 times more Selenium, 12.4 times more Sodium and 6 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.7 times more Potassium and 2.7 times more Water than Whole Grain White Bagels.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Whole Grain Bagels has 10.2 times more Energy, 11 times more Carbohydrate, 4.9 times more Sugars, 2.4 times more Fiber and 4.8 times more Protein than Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy
• Both Whole Grain White Bagels as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in one pound.