Comparing Nutrients in 5 ounces Plain Chapati Bread VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Plain Chapati Bread	Boiled Cauliflower	Recommended Dietary Allowance
Energy	14.5% 421kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	8.65% 2.77g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	8.45% 1.44g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	4.07% 2.95g	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	1.06% 0.77g	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 0.41g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	28.5% 16g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.4% 0.38mg	19% 0.25mg	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	21.6% 86.5μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	69.8% 62.8mg	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	8.3% 1.25mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	13% 132mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	2.83% 0.026mg	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	53.3% 4.27mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	8.14% 0.19mg	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	37.3% 261mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	138% 76μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	38.6% 580mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.23mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	1.26% 46.8g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Chapati Bread VS Boiled Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Plain Chapati Bread versus 5 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Plain Chapati Bread vs Boiled Cauliflower:

• 5 ounces of Plain Chapati Bread have 13.1 times more Vitamin B1, 3.8 times more Vitamin B2, 16.5 times more Vitamin B3, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 12.6 times more Vitamin E than Boiled Cauliflower.
• Both Plain Chapati Bread and Boiled Cauliflower provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E

Comparing minerals per 5 ounces for Plain Chapati Bread vs Boiled Cauliflower:

• 5 ounces of Plain Chapati Bread have 5.8 times more Calcium, 14 times more Copper, 9.4 times more Iron, 6.9 times more Magnesium, 9.5 times more Manganese, 5.8 times more Phosphorus, 1.9 times more Potassium, 89.5 times more Selenium, 27.3 times more Sodium and 9.2 times more Zinc than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 2.8 times more Water than Commercially Prepared Plain Chapati Bread.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Plain Chapati Bread have 12.9 times more Energy, 16.6 times more Fat, 27.9 times more Saturated Fat, 20.3 times more Omega 6, 11.3 times more Carbohydrate, 1.3 times more Sugars, 2.1 times more Fiber and 6.1 times more Protein than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 1.3 times more Omega 3 than Commercially Prepared Plain Chapati Bread.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6