Comparing Nutrients in 1 pound Bread, white, commercially prepared (includes soft bread crumbs) VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%
Cauliflower	26%	8%	66%

Macro Nutrients

	Bread, white, commercially prepared (includes soft bread crumbs)	Cauliflower	Recommended Dietary Allowance
Energy	41.6% 1207kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	9.9% 3.17g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	38% 6.46g	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	172% 224g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	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	15.2% 11g	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	% 7.12g	% 4.26g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	24% 9.07g	38g per day for Men 19-50 years
Protein	71.7% 40g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.8% 1.1mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.7mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.6% 2.43mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	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	126% 503μg	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	6.65% 1mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared (includes soft bread crumbs)	Cauliflower	Recommended Dietary Allowance
Calcium	65.3% 653mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	5.55% 222μg	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	205% 16.4mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	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	63.5% 445mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	181% 100μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	148% 2223mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.36mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	4.46% 165g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared (includes soft bread crumbs) VS Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Bread, white, commercially prepared (includes soft bread crumbs) versus 1 lb of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Bread, white, commercially prepared (includes soft bread crumbs) vs Cauliflower:

• 1 pound of Bread, white, commercially prepared (includes soft bread crumbs) has 10.7 times more Vitamin B1, 4.1 times more Vitamin B2, 9.4 times more Vitamin B3 and 1.9 times more Vitamin B9 than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2.1 times more Vitamin B6, more Vitamin C and 77.5 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Cauliflower provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin C and Vitamin K
• Both Bread, white, commercially prepared (includes soft bread crumbs) 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 Bread, white, commercially prepared (includes soft bread crumbs) vs Cauliflower:

• 1 pound of Bread, white, commercially prepared (includes soft bread crumbs) has 6.5 times more Calcium, 2.6 times more Copper, 8.6 times more Iron, 1.5 times more Magnesium, 3.5 times more Manganese, 2.2 times more Phosphorus, 36.7 times more Selenium, 16.3 times more Sodium and 2.7 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2.4 times more Potassium and 2.5 times more Water than Bread, white, commercially prepared (includes soft bread crumbs).
• 1 pound of Cauliflower lack sufficient amounts of Selenium
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Raw Cauliflower lack sufficient amounts of Fluoride in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bread, white, commercially prepared (includes soft bread crumbs) has 10.6 times more Energy, 11.9 times more Fat, 5.4 times more Saturated Fat, 11.1 times more Omega 3, 89.1 times more Omega 6, 9.9 times more Carbohydrate, 3 times more Sugars, 2.5 times more Fructose, 1.4 times more Fiber and 4.6 times more Protein than Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6