Comparing Nutrients in 500 calories Refrigerated Whole Wheat Naan Bread VS Cauliflower

Weight per 500 calories

• Refrigerated Whole Wheat Naan Bread: 175g
• Cauliflower: 2000g

Refrigerated Whole Wheat Naan Bread has 11.4 times more energy per 100g than Cauliflower. It has high energy density when compared to other foods. Raw Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Refrigerated Whole Wheat Naan Bread or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Whole Wheat Naan Bread	14%	21%	65%
Cauliflower	26%	8%	66%

Macro Nutrients

	Refrigerated Whole Wheat Naan Bread	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	3.82% 0.061g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0.6% 1.75mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.8g	76.5% 99g	130g per day for Men 19-50 years
Sugars	8.2% 5.94g	52.7% 38.2g	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	1.93% 1.4g	26.8% 19.4g	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	% 1.05g	% 19g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	22% 8.4g	105% 40g	38g per day for Men 19-50 years
Protein	32% 18g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Whole Wheat Naan Bread	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.39% 3.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.2% 0.31mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	283% 3.68mg	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	7% 28μg	285% 1140μg	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	1071% 964mg	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	15.4% 2.3mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.77μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Whole Wheat Naan Bread	Cauliflower	Recommended Dietary Allowance
Calcium	10.3% 103mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	86.7% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	38% 3.02mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	135% 3.1mg	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	47% 329mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	9.5% 323mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	36.2% 20μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	54.4% 816mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.17mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	1.65% 61g	49.8% 1841g	3700g per day for Men 19-50 years

Refrigerated Whole Wheat Naan Bread VS Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Refrigerated Whole Wheat Naan Bread or Cauliflower?

Lets compare vitamin content per 500 calories of Refrigerated Whole Wheat Naan Bread vs Cauliflower:

• 500 calories of Refrigerated Whole Wheat Naan Bread have 1.4 times more Vitamin E than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 3.3 times more Vitamin B1, 3.8 times more Vitamin B2, 1.6 times more Vitamin B3, 16.4 times more Vitamin B6, 40.8 times more Vitamin B9, more Vitamin C and 53.7 times more Vitamin K than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• 500 calories of Refrigerated Whole Wheat Naan Bread have insufficient amounts of Vitamin B9, Vitamin C and Vitamin K
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Refrigerated Whole Wheat Naan Bread vs Cauliflower:

• 500 calories of Refrigerated Whole Wheat Naan Bread have 1.7 times more Selenium and 1.4 times more Sodium than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 4.3 times more Calcium, 2.8 times more Copper, 2.8 times more Iron, 2.5 times more Magnesium, 1.3 times more Manganese, 2.7 times more Phosphorus, 18.5 times more Potassium, 2.5 times more Zinc and 30.2 times more Water than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• 500 calories of Refrigerated Whole Wheat Naan Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Refrigerated Whole Wheat Naan Bread have 2.1 times more Fat, 2 times more Saturated Fat and 6.7 times more Omega 6 than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 4.9 times more Omega 3, 6.4 times more Sugars, 13.9 times more Fructose, 4.8 times more Fiber and 2.2 times more Protein than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Whole Wheat Naan Bread and Cauliflower offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Refrigerated Whole Wheat Naan Bread provide inadequate amounts of Omega 3
• 500 calories of Cauliflower provide inadequate amounts of Omega 6