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

Macros Ratio

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

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Cauliflower	Recommended Dietary Allowance
Energy	37.5% 1089kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.3g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	14% 4.43g	1.84% 0.59g	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	13.2% 2.25g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	21% 15g	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	4.94% 3.6g	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	% 4.6g	% 4.26g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	61% 23g	24% 9.07g	38g per day for Men 19-50 years
Protein	31% 17.3g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.3mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	17% 68μg	64.6% 259μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	243% 219mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Cauliflower	Recommended Dietary Allowance
Calcium	72% 721mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	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	180% 14.4mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	34.7% 0.8mg	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	35.6% 249mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	5.38% 199g	11.3% 418g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 pound of Schar, Gluten-Free, Wheat-Free, Classic White Bread has 7.2 times more Calcium, 2.2 times more Copper, 7.5 times more Iron, 1.3 times more Phosphorus, 14.7 times more Sodium and 1.7 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 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.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Cauliflower contain similar levels of Manganese per one pound.
• 1 pound of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Potassium
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Raw Cauliflower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Schar, Gluten-Free, Wheat-Free, Classic White Bread has 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 Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Raw Cauliflower provide inadequate amounts of Omega 3 in one pound.