Comparing Nutrients in 1 pound Brown Rice Flour VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Brown Rice Flour	8%	7%	85%
Cauliflower	26%	8%	66%

Macro Nutrients

	Brown Rice Flour	Cauliflower	Recommended Dietary Allowance
Energy	56.8% 1647kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	7.9% 2.53g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	25.5% 4.33g	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	267% 347g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	4.13% 3g	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	NA	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	NA	% 4.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	55% 21g	24% 9.07g	38g per day for Men 19-50 years
Protein	58.6% 32.8g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Brown Rice Flour	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	180% 28.8mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	257% 3.34mg	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	18% 72.6μg	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	18% 2.72mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice Flour	Cauliflower	Recommended Dietary Allowance
Calcium	5% 50mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	112% 9mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	791% 18.2mg	30.6% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	566% 255μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	218% 1529mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	38.6% 1311mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	1.47% 54.3g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Brown Rice Flour VS Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Brown Rice Flour vs Cauliflower:

• 1 pound of Brown Rice Flour has 8.9 times more Vitamin B1, 1.3 times more Vitamin B2, 12.5 times more Vitamin B3, 2.4 times more Vitamin B5, 4 times more Vitamin B6 and 7.5 times more Vitamin E than Cauliflower.
• While 1 lb of Raw Cauliflower contains 3.6 times more Vitamin B9 and more Vitamin C than Brown Rice Flour.
• 1 pound of Brown Rice Flour have insufficient amounts of Vitamin C
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• Both Brown Rice Flour as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brown Rice Flour vs Cauliflower:

• 1 pound of Brown Rice Flour has 5.9 times more Copper, 4.7 times more Iron, 7.5 times more Magnesium, 25.9 times more Manganese, 7.7 times more Phosphorus, 16.1 times more Selenium and 9.1 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2 times more Calcium, 3.8 times more Sodium and 7.7 times more Water than Brown Rice Flour.
• Both Brown Rice Flour and Cauliflower contain similar levels of Potassium per one pound.
• 1 pound of Brown Rice Flour lack sufficient amounts of Calcium
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brown Rice Flour has 14.5 times more Energy, 9.9 times more Fat, 2.8 times more Omega 3, 59.6 times more Omega 6, 15.4 times more Carbohydrate, 2.3 times more Fiber and 3.8 times more Protein than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2.9 times more Sugars than Brown Rice Flour.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6