Comparing Nutrients in 1 pound Enriched Bleached 15% Protein White (industrial) Wheat Flour VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%
Cauliflower	26%	8%	66%

Macro Nutrients

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Cauliflower	Recommended Dietary Allowance
Energy	56.6% 1642kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	3.86% 1.23g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	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	244% 317g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	5.76% 4.17g	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	0.19% 0.14g	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	% 0.14g	% 4.26g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	24% 9.07g	38g per day for Men 19-50 years
Protein	124% 69.5g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	278% 3.34mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	169% 27mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.7% 1.94mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	193% 771μg	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	1.5% 0.23mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Cauliflower	Recommended Dietary Allowance
Calcium	7.7% 77mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	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	287% 23mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	112% 2.6mg	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	83% 581mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	232% 127μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	1.58% 58.3g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 15% Protein White (industrial) Wheat Flour VS Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Enriched Bleached 15% Protein White (industrial) Wheat 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 Enriched Bleached 15% Protein White (industrial) Wheat Flour vs Cauliflower:

• 1 pound of Enriched Bleached 15% Protein White (industrial) Wheat Flour has 14.7 times more Vitamin B1, 7.4 times more Vitamin B2, 11.7 times more Vitamin B3 and 3 times more Vitamin B9 than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.6 times more Vitamin B5, 4.1 times more Vitamin B6, more Vitamin C and 51.7 times more Vitamin K than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• 1 pound of Enriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C and Vitamin K
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour 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 Bleached 15% Protein White (industrial) Wheat Flour vs Cauliflower:

• 1 pound of Enriched Bleached 15% Protein White (industrial) Wheat Flour has 5 times more Copper, 12 times more Iron, 2.5 times more Magnesium, 3.7 times more Manganese, 2.9 times more Phosphorus, 46.8 times more Selenium and 4.3 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.3 times more Calcium, 2.5 times more Potassium, 15 times more Sodium and 7.2 times more Water than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• 1 pound of Enriched Bleached 15% Protein White (industrial) Wheat 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 Enriched Bleached 15% Protein White (industrial) Wheat Flour has 14.5 times more Energy, 43.4 times more Omega 6, 14.1 times more Carbohydrate and 8 times more Protein than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2.1 times more Sugars than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Cauliflower offer comparable quantities of Fiber per one pound.
• 1 pound of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Raw Cauliflower provide inadequate amounts of Omega 3 in one pound.