Comparing Nutrients in 1 pound Cauliflower VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Cauliflower	Toasted Rye Bread	Recommended Dietary Allowance
Energy	3.9% 113kcal	44.4% 1288kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	9.75% 3.12g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	21.7% 3.7g	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	185% 241g	130g per day for Men 19-50 years
Sugars	12% 8.66g	26.5% 19g	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	76.4% 29g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	76% 42.6g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Toasted Rye 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	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	26% 0.34mg	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	117% 467μg	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	243% 219mg	1% 0.91mg	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	11% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	9.98% 100mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	103% 0.93mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	178% 4.1mg	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	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	201% 3012mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	11.3% 418g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Toasted Rye Bread per 1 lb

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

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

• 1 pound of Cauliflower has 2.1 times more Vitamin B5, 2.5 times more Vitamin B6, 241 times more Vitamin C and 11.9 times more Vitamin K than Toasted Rye Bread.
• While 1 lb of Toasted Rye Bread contains 7.6 times more Vitamin B1, 5.5 times more Vitamin B2, 7.4 times more Vitamin B3, 1.8 times more Vitamin B9 and 4.6 times more Vitamin E than Raw Cauliflower.
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• 1 pound of Toasted Rye Bread have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cauliflower vs Toasted Rye Bread:

• 1 pound of Cauliflower has 1.6 times more Potassium and 3 times more Water than Toasted Rye Bread.
• While 1 lb of Toasted Rye Bread contains 3.6 times more Calcium, 5.2 times more Copper, 7.4 times more Iron, 2.9 times more Magnesium, 5.8 times more Manganese, 3.1 times more Phosphorus, 56.7 times more Selenium, 22.1 times more Sodium and 4.6 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 Toasted Rye Bread contains 11.4 times more Energy, 12.9 times more Fat, 5.3 times more Saturated Fat, 4.4 times more Omega 3, 50.8 times more Omega 6, 10.7 times more Carbohydrate, 2.2 times more Sugars, 3.2 times more Fiber and 4.9 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6