Comparing Nutrients in 500 calories Oatmeal Reduced-calorie Bread VS Boiled Cauliflower

Weight per 500 calories

• Oatmeal Reduced-calorie Bread: 238g
• Boiled Cauliflower: 2174g

Oatmeal Reduced-calorie Bread has 9.1 times more energy per 100g than Boiled Cauliflower. It has above average energy density when compared to other foods. Boiled and Drained Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Oatmeal Reduced-calorie Bread or Boiled Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Boiled Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	4.46% 1.43g	4.76% 1.52g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.3% 103g	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	NA	62.4% 45.2g	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	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	132% 50g	38g per day for Men 19-50 years
Protein	32.3% 18g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.4% 21.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.03mg	221% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	289% 3.76mg	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	32.7% 131μg	239% 957μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.92% 0.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.53% 0.48mg	1070% 963mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10% 1.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	250% 300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	27.4% 274mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	26% 0.24mg	43.5% 0.39mg	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	68.5% 5.48mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	125% 2.87mg	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	34% 238mg	99% 696mg	700mg per day for Men 19-50 years
Potassium	8.7% 295mg	91% 3087mg	3400mg per day for Men 19-50 years
Selenium	100% 54.8μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	61.6% 924mg	21.7% 326mg	1500mg per day for Men 19-50 years
Zinc	18% 1.98mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	2.83% 105g	54.6% 2022g	3700g per day for Men 19-50 years

Oatmeal Reduced-calorie Bread VS Boiled Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oatmeal Reduced-calorie Bread or Boiled Cauliflower?

Lets compare vitamin content per 500 calories of Oatmeal Reduced-calorie Bread vs Boiled Cauliflower:

• 500 kcal of Boiled and Drained Cauliflower contain 1.7 times more Vitamin B2, 10.8 times more Vitamin B5, 35.1 times more Vitamin B6, 7.3 times more Vitamin B9 and 2022.4 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Boiled Cauliflower provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin B6 and Vitamin C
• Both Oatmeal Reduced-calorie Bread as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oatmeal Reduced-calorie Bread vs Boiled Cauliflower:

• 500 calories of Oatmeal Reduced-calorie Bread have 4.2 times more Selenium and 2.8 times more Sodium than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 1.3 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 3.4 times more Magnesium, 2.2 times more Manganese, 2.9 times more Phosphorus, 10.5 times more Potassium, 1.9 times more Zinc and 19.3 times more Water than Oatmeal Reduced-calorie Bread.
• 500 calories of Oatmeal Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oatmeal Reduced-calorie Bread have 2.8 times more Omega 6 than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 24.2 times more Omega 3 and 2.2 times more Protein than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Boiled Cauliflower offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Oatmeal Reduced-calorie Bread provide inadequate amounts of Omega 3
• 500 calories of Boiled Cauliflower provide inadequate amounts of Omega 6