Comparing Nutrients in 300 calories Boiled Cauliflower VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Weight per 300 calories

• Boiled Cauliflower: 1304g
• Schar, Gluten-Free, Wheat-Free, Classic White Bread: 125g

Schar, Gluten-Free, Wheat-Free, Classic White Bread has 10.4 times more energy per unit of mass than Boiled and Drained Cauliflower, which is above average in comparison to other foods. Boiled Cauliflower having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Cauliflower or Schar, Gluten-Free, Wheat-Free, Classic White Bread?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Boiled Cauliflower	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.05% 5.87g	5.76% 5.6g	97g per day for Men 19-50 years
Saturated Fat	2.85% 0.91g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	136% 2.18g	1.17% 0.019g	1.6g per day for Men 19-50 years
Omega 6	3.84% 0.65g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	44.4% 57.7g	130g per day for Men 19-50 years
Sugars	37.4% 27g	5.76% 4.18g	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	1.36% 0.99g	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	% 1.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	43% 24g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	1.45% 13μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	26.7% 4.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	3.56% 0.046mg	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	143% 574μg	4.7% 18.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	642% 578mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.1% 0.91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	150% 180μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	21% 209mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	12% 0.11mg	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	52% 4.17mg	49.5% 3.96mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	3.27% 13.8mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	9.57% 0.22mg	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	59.6% 417mg	9.82% 68.8mg	700mg per day for Men 19-50 years
Potassium	54.5% 1852mg	2.43% 82.5mg	3400mg per day for Men 19-50 years
Selenium	14.2% 7.83μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	36.8% 551mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	5.34% 0.59mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	1.5% 55g	3700g per day for Men 19-50 years

Boiled Cauliflower VS Schar, Gluten-Free, Wheat-Free, Classic White Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Cauliflower or Schar, Gluten-Free, Wheat-Free, Classic White Bread?

Lets compare vitamin content per 300 calories of Boiled Cauliflower vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 300 calories of Boiled Cauliflower have 1.3 times more Vitamin B3, 48.8 times more Vitamin B6 and 30.6 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Boiled Cauliflower and Schar, Gluten-Free, Wheat-Free, Classic White Bread provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• 300 calories of Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Vitamin B6 and Vitamin B9

Comparing minerals per 300 calories for Boiled Cauliflower vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 300 calories of Boiled Cauliflower have 2.2 times more Copper, 8.5 times more Magnesium, 7.8 times more Manganese, 6.1 times more Phosphorus, 22.5 times more Potassium, 15.7 times more Selenium, 3.8 times more Zinc and 22.1 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 300 kcal of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 2.8 times more Sodium than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Schar, Gluten-Free, Wheat-Free, Classic White Bread contain similar levels of Calcium and Iron per 300 calories.
• 300 calories of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Cauliflower have 116.2 times more Omega 3, 6.5 times more Sugars, 4.7 times more Fiber and 5 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Boiled Cauliflower and Schar, Gluten-Free, Wheat-Free, Classic White Bread offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Schar, Gluten-Free, Wheat-Free, Classic White Bread provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread provide inadequate amounts of Omega 6 in 300 calories.