Comparing Nutrients in 1 pound Rolls, hamburger or hotdog, mixed-grain VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%
Cauliflower	26%	8%	66%

Macro Nutrients

	Rolls, hamburger or hotdog, mixed-grain	Cauliflower	Recommended Dietary Allowance
Energy	41% 1193kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.2g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	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	156% 202g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	39% 28.3g	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	45.4% 17.2g	24% 9.07g	38g per day for Men 19-50 years
Protein	77.8% 43.5g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, mixed-grain	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.6% 2.23mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	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	126% 503μg	64.6% 259μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	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	2.1% 0.32mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, mixed-grain	Cauliflower	Recommended Dietary Allowance
Calcium	43% 431mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	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	224% 18mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	47.5% 200mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	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	79% 553mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	21.3% 726mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	262% 144μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	138% 2077mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	4.66% 172g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hotdog, mixed-grain VS Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Rolls, hamburger or hotdog, mixed-grain versus 1 lb of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Rolls, hamburger or hotdog, mixed-grain vs Cauliflower:

• 1 pound of Rolls, hamburger or hotdog, mixed-grain has 9.3 times more Vitamin B1, 5.2 times more Vitamin B2, 8.8 times more Vitamin B3 and 1.9 times more Vitamin B9 than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.4 times more Vitamin B5, 2 times more Vitamin B6, more Vitamin C and 5 times more Vitamin K than Rolls, hamburger or hotdog, mixed-grain.
• 1 pound of Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin C
• Both Rolls, hamburger or hotdog, mixed-grain 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 Rolls, hamburger or hotdog, mixed-grain vs Cauliflower:

• 1 pound of Rolls, hamburger or hotdog, mixed-grain has 4.3 times more Calcium, 5.5 times more Copper, 9.4 times more Iron, 2.9 times more Magnesium, 6.5 times more Manganese, 2.8 times more Phosphorus, 53 times more Selenium, 15.3 times more Sodium and 3.9 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.9 times more Potassium and 2.4 times more Water than Rolls, hamburger or hotdog, mixed-grain.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rolls, hamburger or hotdog, mixed-grain has 10.5 times more Energy, 21.4 times more Fat, 10.7 times more Saturated Fat, 4.4 times more Omega 3, 67.9 times more Omega 6, 9 times more Carbohydrate, 3.3 times more Sugars, 1.9 times more Fiber and 5 times more Protein than Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6