Comparing Nutrients in 1 pound Cauliflower VS Refined Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	Cauliflower	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	3.9% 113kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	5.8% 5.62g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	12.7% 2.15g	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	268% 349g	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	0% 0g	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	% 1.54g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	24% 9.07g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Refined Sorghum Flour	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	23.7% 0.31mg	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	NA	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	3.02% 2.72mg	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	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	9.98% 100mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	4.54% 0.041mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	85% 1.95mg	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	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	19.3% 658mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	0.3% 4.54mg	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	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Refined Sorghum Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Cauliflower versus 1 lb of Refined Sorghum Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cauliflower vs Refined Sorghum Flour:

• 1 pound of Cauliflower has 12 times more Vitamin B2, 3.6 times more Vitamin B5, 2.7 times more Vitamin B6 and 80.3 times more Vitamin C than Refined Sorghum Flour.
• While 1 lb of Refined Unenriched Sorghum Flour contains 1.8 times more Vitamin B1 and 2.6 times more Vitamin B3 than Raw Cauliflower.
• 1 pound of Refined Sorghum Flour have insufficient amounts of Vitamin B2 and Vitamin C

Comparing minerals per 1 pound for Cauliflower vs Refined Sorghum Flour:

• 1 pound of Cauliflower has 3.7 times more Calcium, 4.3 times more Copper, 2.1 times more Potassium, 30 times more Sodium and 7.7 times more Water than Refined Sorghum Flour.
• While 1 lb of Refined Unenriched Sorghum Flour contains 2.3 times more Iron, 2.1 times more Magnesium, 2.8 times more Manganese, 2 times more Phosphorus and 1.7 times more Zinc than Raw Cauliflower.
• 1 pound of Refined Sorghum Flour lack sufficient amounts of Calcium and Copper

Comparison of macro-nutrients per 1 pound:

• 1 lb of Refined Unenriched Sorghum Flour contains 14.3 times more Energy, 29.7 times more Omega 6, 15.5 times more Carbohydrate and 5 times more Protein than Raw Cauliflower.
• Both Cauliflower and Refined Sorghum Flour offer comparable quantities of Fiber per one pound.
• 1 pound of Cauliflower provide inadequate amounts of Energy and Omega 6