Comparing Nutrients in 1 pound Rye Bread VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Cauliflower	26%	8%	66%

Macro Nutrients

	Rye Bread	Cauliflower	Recommended Dietary Allowance
Energy	40.5% 1175kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	8.87% 2.84g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	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	169% 219g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	24% 17.5g	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	69.2% 26.3g	24% 9.07g	38g per day for Men 19-50 years
Protein	69% 38.6g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.97mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	125% 499μg	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	2% 1.8mg	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	9.98% 1.5mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Cauliflower	Recommended Dietary Allowance
Calcium	33% 331mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	5.8% 231μg	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	160% 13mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	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	81% 567mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	182% 2735mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	4.57% 169g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Rye Bread vs Cauliflower:

• 1 pound of Rye Bread has 8.7 times more Vitamin B1, 5.6 times more Vitamin B2, 7.5 times more Vitamin B3, 1.9 times more Vitamin B9 and 4.1 times more Vitamin E than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.5 times more Vitamin B5, 2.5 times more Vitamin B6, 120.5 times more Vitamin C and 12.9 times more Vitamin K than Rye Bread.
• 1 pound of Rye Bread have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• Both Rye Bread as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Rye Bread vs Cauliflower:

• 1 pound of Rye Bread has 3.3 times more Calcium, 4.8 times more Copper, 6.7 times more Iron, 2.7 times more Magnesium, 5.3 times more Manganese, 2.8 times more Phosphorus, 51.5 times more Selenium, 20.1 times more Sodium and 4.2 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.8 times more Potassium and 2.5 times more Water than Rye Bread.
• 1 pound of Cauliflower lack sufficient amounts of Selenium
• Both Rye Bread as well as Raw Cauliflower lack sufficient amounts of Fluoride in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rye Bread has 10.4 times more Energy, 11.8 times more Fat, 4 times more Omega 3, 46.2 times more Omega 6, 9.7 times more Carbohydrate, 2 times more Sugars, 2.9 times more Fiber and 4.4 times more Protein than Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6