Comparing Nutrients in 1 pound Durum Wheat VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Durum Wheat	Boiled Cauliflower	Recommended Dietary Allowance
Energy	53% 1538kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.2g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	6.44% 2.06g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 323g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	13% 9.43g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	27.5% 10.4g	38g per day for Men 19-50 years
Protein	111% 62g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.2% 0.55mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	60.4% 0.78mg	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	48.8% 195μg	50% 200μg	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	223% 201mg	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	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	52% 62.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	15.4% 154mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	9.07% 0.082mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	200% 16mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	594% 13.7mg	26% 0.6mg	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	329% 2304mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	737% 406μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	172% 19mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	1.34% 49.6g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Durum Wheat VS Boiled Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Durum Wheat vs Boiled Cauliflower:

• 1 pound of Durum Wheat has 10 times more Vitamin B1, 2.3 times more Vitamin B2, 16.4 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.4 times more Vitamin B6 than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains more Vitamin C than Durum Wheat.
• Both Durum Wheat and Boiled Cauliflower provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Durum Wheat have insufficient amounts of Vitamin C
• Both Durum Wheat as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Durum Wheat vs Boiled Cauliflower:

• 1 pound of Durum Wheat has 2.1 times more Calcium, 30.7 times more Copper, 11 times more Iron, 16 times more Magnesium, 22.8 times more Manganese, 15.9 times more Phosphorus, 3 times more Potassium, 149 times more Selenium and 24.5 times more Zinc than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 8.5 times more Water than Durum Wheat.
• 1 pound of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Durum Wheat has 14.7 times more Energy, 5.5 times more Fat, 18.6 times more Omega 6, 17.3 times more Carbohydrate and 7.4 times more Protein than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 3.5 times more Omega 3 than Durum Wheat.
• 1 pound of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6