Comparing Nutrients in 1 pound Enriched Pasta VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Enriched Pasta	14%	4%	82%
Cauliflower	26%	8%	66%

Macro Nutrients

	Enriched Pasta	Cauliflower	Recommended Dietary Allowance
Energy	58% 1683kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.85g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	3.93% 1.26g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	16.7% 12g	12% 8.66g	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	0.69% 0.5g	6.07% 4.4g	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	% 0.54g	% 4.26g	g per day for Men 19-50 years
Sucrose	% 2.18g	% 0g	g per day for Men 19-50 years
Fiber	38% 14.5g	24% 9.07g	38g per day for Men 19-50 years
Protein	106% 59g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Enriched Pasta	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	337% 4.04mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.8mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	203% 32.6mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	64.2% 0.83mg	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	269% 1075μg	64.6% 259μg	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	0% 0mg	243% 219mg	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	3.33% 0.5mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Pasta	Cauliflower	Recommended Dietary Allowance
Calcium	9.53% 95mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	2.04% 81.6μg	0.11% 4.54μg	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	187% 15mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	181% 4.16mg	30.6% 0.7mg	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	122% 857mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	521% 287μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	1.2% 45g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Pasta VS Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Enriched Pasta vs Cauliflower:

• 1 pound of Enriched Pasta has 17.8 times more Vitamin B1, 6.7 times more Vitamin B2, 14.2 times more Vitamin B3 and 4.2 times more Vitamin B9 than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin C and 155 times more Vitamin K than Dry Enriched Pasta.
• 1 pound of Enriched Pasta have insufficient amounts of Vitamin C and Vitamin K
• Both Dry Enriched Pasta as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Enriched Pasta vs Cauliflower:

• 1 pound of Enriched Pasta has 7.4 times more Copper, 7.9 times more Iron, 3.5 times more Magnesium, 5.9 times more Manganese, 4.3 times more Phosphorus, 105.3 times more Selenium and 5.2 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.3 times more Potassium, 5 times more Sodium and 9.3 times more Water than Dry Enriched Pasta.
• Both Enriched Pasta and Cauliflower contain similar levels of Calcium per one pound.
• 1 pound of Cauliflower lack sufficient amounts of Selenium
• Both Dry Enriched Pasta as well as Raw Cauliflower lack sufficient amounts of Fluoride in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched Pasta has 14.8 times more Energy, 33.8 times more Omega 6, 15 times more Carbohydrate, 1.4 times more Sugars, 1.6 times more Fiber and 6.8 times more Protein than Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Dry Enriched Pasta as well as Raw Cauliflower provide inadequate amounts of Omega 3 in one pound.