Comparing Nutrients in 1 pound Cauliflower VS Oatmeal Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	Cauliflower	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.9% 113kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	8.5% 2.7g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	34.4% 5.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	151% 196g	130g per day for Men 19-50 years
Sugars	12% 8.66g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	NA	38g per day for Men 19-50 years
Protein	15.6% 8.7g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	15.7% 0.2mg	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	62.4% 249μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	243% 219mg	1% 0.91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	9.98% 100mg	52% 522mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	50% 0.45mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	106% 2.44mg	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	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	117% 1760mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	11.3% 418g	5.4% 200g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Oatmeal Reduced-calorie Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Cauliflower vs Oatmeal Reduced-calorie Bread:

• 1 pound of Cauliflower has 1.5 times more Vitamin B5, 4.1 times more Vitamin B6 and 241 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• While 1 lb of Oatmeal Reduced-calorie Bread contains 7 times more Vitamin B1, 4.7 times more Vitamin B2, 6 times more Vitamin B3 and more Vitamin B12 than Raw Cauliflower.
• Both Cauliflower and Oatmeal Reduced-calorie Bread provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cauliflower have insufficient amounts of Vitamin B12
• 1 pound of Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Cauliflower vs Oatmeal Reduced-calorie Bread:

• 1 pound of Cauliflower has 2.4 times more Potassium and 2.1 times more Water than Oatmeal Reduced-calorie Bread.
• While 1 lb of Oatmeal Reduced-calorie Bread contains 5.2 times more Calcium, 2.5 times more Copper, 5.5 times more Iron, 1.6 times more Magnesium, 3.5 times more Manganese, 2.3 times more Phosphorus, 38.3 times more Selenium, 12.9 times more Sodium and 3.1 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 Oatmeal Reduced-calorie Bread contains 8.4 times more Energy, 12.5 times more Fat, 4.2 times more Omega 3, 80.6 times more Omega 6, 8.7 times more Carbohydrate and 4 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6