Comparing Nutrients in 1 pound Cauliflower VS Enriched Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Cauliflower	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	3.9% 113kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	3.9% 0.66g	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	279% 363g	130g per day for Men 19-50 years
Sugars	12% 8.66g	0.75% 0.54g	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	0.13% 0.091g	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	% 0.091g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.36g	g per day for Men 19-50 years
Fiber	24% 9.07g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	57.8% 32.3g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Enriched Regular Long-grain White Rice	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	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	57.2% 0.74mg	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	262% 1048μg	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	0% 0mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	9.98% 100mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	111% 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	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	215% 4.94mg	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	74.5% 522mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	125% 68.5μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	11.3% 418g	1.42% 52.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Enriched Regular Long-grain White Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Cauliflower versus 1 lb of Enriched Regular Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cauliflower vs Enriched Regular Long-grain White Rice:

• 1 pound of Cauliflower has 1.2 times more Vitamin B2, more Vitamin C and 155 times more Vitamin K than Enriched Regular Long-grain White Rice.
• While 1 lb of Enriched Regular Long-grain White Rice contains 11.5 times more Vitamin B1, 8.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.1 times more Vitamin B9 than Raw Cauliflower.
• Both Cauliflower and Enriched Regular Long-grain White Rice provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cauliflower vs Enriched Regular Long-grain White Rice:

• 1 pound of Cauliflower has 2.6 times more Potassium, 6 times more Sodium and 7.9 times more Water than Enriched Regular Long-grain White Rice.
• While 1 lb of Enriched Regular Long-grain White Rice contains 1.3 times more Calcium, 5.6 times more Copper, 10.3 times more Iron, 1.7 times more Magnesium, 7 times more Manganese, 2.6 times more Phosphorus, 25.2 times more Selenium and 4 times more Zinc than Raw Cauliflower.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cauliflower has 15.9 times more Sugars and 1.5 times more Fiber than Enriched Regular Long-grain White Rice.
• While 1 lb of Enriched Regular Long-grain White Rice contains 14.6 times more Energy, 16.1 times more Carbohydrate and 3.7 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one pound.