Comparing Nutrients in 300 calories Cauliflower VS Rye Reduced-calorie Bread

Weight per 300 calories

• Cauliflower: 1200g
• Rye Reduced-calorie Bread: 148g

Rye Reduced-calorie Bread has 8.1 times more energy per unit of mass than Raw Cauliflower, which is above average in comparison to other foods. Cauliflower having very low energy density.

Discover which food has more nutrients per 300 calories - Cauliflower or Rye Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Cauliflower	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	4.88% 1.56g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	6.17% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	46% 60g	130g per day for Men 19-50 years
Sugars	31.6% 23g	4.67% 3.4g	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	16% 11.6g	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	% 11.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	63% 24g	46.7% 17.7g	38g per day for Men 19-50 years
Protein	41% 23g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	8.78% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	8.75% 0.11mg	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	171% 684μg	21.4% 85.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.46% 0.059μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	643% 578mg	0.66% 0.59mg	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	6.4% 0.96mg	2.76% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 186μg	0.74% 0.89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	26.4% 264mg	11.2% 112mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.3% 12μg	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	63% 5.04mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	7.74% 32.5mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	29% 0.67mg	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	75.4% 528mg	16.5% 115mg	700mg per day for Men 19-50 years
Potassium	106% 3588mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	75% 41.2μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	50.5% 758mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.24mg	8.87% 0.98mg	11mg per day for Men 19-50 years
Water	30% 1105g	1.84% 68g	3700g per day for Men 19-50 years

Cauliflower VS Rye Reduced-calorie Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cauliflower or Rye Reduced-calorie Bread?

Lets compare vitamin content per 300 calories of Cauliflower vs Rye Reduced-calorie Bread:

• 300 calories of Cauliflower have 2 times more Vitamin B2, 1.6 times more Vitamin B3, 18.2 times more Vitamin B5, 19.4 times more Vitamin B6, 8 times more Vitamin B9, 978.5 times more Vitamin C, 2.3 times more Vitamin E and 209.8 times more Vitamin K than Rye Reduced-calorie Bread.
• Both Cauliflower and Rye Reduced-calorie Bread provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Rye Reduced-calorie Bread have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Raw Cauliflower as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cauliflower vs Rye Reduced-calorie Bread:

• 300 calories of Cauliflower have 2.4 times more Calcium, 2.4 times more Copper, 5.5 times more Magnesium, 2.8 times more Manganese, 4.6 times more Phosphorus, 24.8 times more Potassium, 3.3 times more Zinc and 16.3 times more Water than Rye Reduced-calorie Bread.
• While 300 kcal of Rye Reduced-calorie Bread contain 5.7 times more Selenium and 2.1 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Rye Reduced-calorie Bread contain similar levels of Iron per 300 calories.
• 300 calories of Rye Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cauliflower have 3 times more Omega 3, 6.8 times more Sugars, 1.4 times more Fiber and 1.7 times more Protein than Rye Reduced-calorie Bread.
• While 300 kcal of Rye Reduced-calorie Bread contain 5.5 times more Omega 6 than Raw Cauliflower.
• Both Cauliflower and Rye Reduced-calorie Bread offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cauliflower provide inadequate amounts of Omega 6
• 300 calories of Rye Reduced-calorie Bread provide inadequate amounts of Omega 3