Comparing Nutrients in 1 pound Cauliflower VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Cauliflower	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	3.9% 113kcal	60% 1737kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	61.2% 0.98g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	55.6% 9.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	239% 311g	130g per day for Men 19-50 years
Sugars	12% 8.66g	36% 26g	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	6.07% 4.4g	12.4% 9g	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	% 4.26g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	24% 9.07g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	363% 4.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	56.5% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	59.7% 0.78mg	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	64.6% 259μg	135% 540μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	66% 1.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	243% 219mg	13.6% 12.2mg	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	2.4% 0.36mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	174% 209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	9.98% 100mg	82.6% 826mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	123% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	NA	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	24% 1.9mg	279% 22.3mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	194% 4.46mg	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	28.5% 200mg	115% 803mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	635% 9525mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.78% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Seasoned Dry Bread Crumbs per 1 lb

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

Lets compare vitamin content per 1 pound of Cauliflower vs Seasoned Dry Bread Crumbs :

• 1 pound of Cauliflower has 17.9 times more Vitamin C than Seasoned Dry Bread Crumbs .
• While 1 lb of Seasoned Grated Dry Bread Crumbs contains 19.2 times more Vitamin B1, 6.9 times more Vitamin B2, 12.2 times more Vitamin B3, 2.1 times more Vitamin B9, more Vitamin B12 and 3 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Seasoned Dry Bread Crumbs provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Cauliflower have insufficient amounts of Vitamin B12
• Both Raw Cauliflower as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cauliflower vs Seasoned Dry Bread Crumbs :

• 1 pound of Cauliflower has 1.3 times more Potassium and 14.5 times more Water than Seasoned Dry Bread Crumbs .
• While 1 lb of Seasoned Grated Dry Bread Crumbs contains 8.3 times more Calcium, 6.3 times more Copper, 11.7 times more Iron, 3.1 times more Magnesium, 6.3 times more Manganese, 4 times more Phosphorus, 41.2 times more Selenium, 70 times more Sodium and 5.3 times more Zinc than Raw Cauliflower.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Seasoned Grated Dry Bread Crumbs contains 15.3 times more Energy, 19.6 times more Fat, 10.7 times more Saturated Fat, 14.4 times more Omega 3, 130.3 times more Omega 6, 13.8 times more Carbohydrate, 3 times more Sugars, 2 times more Fructose, 2.5 times more Fiber and 7.4 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6