Comparing Nutrients in 1 pound Cauliflower VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Cauliflower	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	3.9% 113kcal	37.5% 1089kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	21% 20.3g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	14% 4.43g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	13.2% 2.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	161% 209g	130g per day for Men 19-50 years
Sugars	12% 8.66g	21% 15g	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	4.94% 3.6g	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	% 4.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	24% 9.07g	61% 23g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	176% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	13% 0.17mg	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	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	243% 219mg	NA	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	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	9.98% 100mg	72% 721mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	44% 0.39mg	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	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	34.7% 0.8mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	11.3% 418g	5.38% 199g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Schar, Gluten-Free, Wheat-Free, Classic White Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Cauliflower versus 1 lb of Schar, Gluten-Free, Wheat-Free, Classic White Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cauliflower vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 1 pound of Cauliflower has 5 times more Vitamin B6 and 3.8 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 1 lb of Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 10.2 times more Vitamin B1, 8.4 times more Vitamin B2 and 6.7 times more Vitamin B3 than Raw Cauliflower.

Comparing minerals per 1 pound for Cauliflower vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 1 pound of Cauliflower has 1.4 times more Magnesium, 4.5 times more Potassium and 2.1 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 1 lb of Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 7.2 times more Calcium, 2.2 times more Copper, 7.5 times more Iron, 14.7 times more Sodium and 1.7 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Schar, Gluten-Free, Wheat-Free, Classic White Bread contain similar levels of Manganese and Phosphorus per one pound.
• 1 pound of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Potassium
• Both Raw Cauliflower as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 9.6 times more Energy, 16 times more Fat, 7.5 times more Saturated Fat, 31 times more Omega 6, 9.3 times more Carbohydrate, 1.7 times more Sugars, 2.6 times more Fiber and 2 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Raw Cauliflower as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread provide inadequate amounts of Omega 3 in one pound.