Comparing Nutrients in 5 ounces Boiled Cauliflower VS Bread, whole-wheat, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Bread, whole-wheat, prepared from recipe	12%	17%	71%

Macro Nutrients

	Boiled Cauliflower	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	13.6% 394kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	7.9% 7.65g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.83g	56% 73g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	7.5% 5.44g	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	8.58% 3.26g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	4.66% 2.6g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	35.8% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	21.7% 0.28mg	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	15.6% 62.4μg	23% 92μg	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	69.8% 62.8mg	0% 0mg	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	0.66% 0.099mg	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	11% 13.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	40% 0.36mg	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	5.67% 0.45mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	116% 2.67mg	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	6.48% 45.4mg	38% 265mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	99% 54.7μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	3.56% 132g	1.25% 46.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Bread, whole-wheat, prepared from recipe per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Cauliflower versus 5 oz of Bread, whole-wheat, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Cauliflower vs Bread, whole-wheat, prepared from recipe:

• 5 ounces of Boiled Cauliflower have more Vitamin C and 1.5 times more Vitamin K than Bread, whole-wheat, prepared from recipe.
• While 5 oz of Bread, whole-wheat, prepared from recipe contain 7.2 times more Vitamin B1, 4.4 times more Vitamin B2, 9.7 times more Vitamin B3, 1.5 times more Vitamin B9 and 10.9 times more Vitamin E than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Bread, whole-wheat, prepared from recipe provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
• 5 ounces of Bread, whole-wheat, prepared from recipe have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as Bread, whole-wheat, prepared from recipe have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Cauliflower vs Bread, whole-wheat, prepared from recipe:

• 5 ounces of Boiled Cauliflower have 2.8 times more Water than Bread, whole-wheat, prepared from recipe.
• While 5 oz of Bread, whole-wheat, prepared from recipe contain 2.1 times more Calcium, 14.1 times more Copper, 9.7 times more Iron, 9 times more Magnesium, 14.3 times more Manganese, 5.8 times more Phosphorus, 2.2 times more Potassium, 64.3 times more Selenium, 23.1 times more Sodium and 8.8 times more Zinc than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Bread, whole-wheat, prepared from recipe contain 12.1 times more Energy, 12 times more Fat, 11.4 times more Saturated Fat, 1.9 times more Omega 3, 52.4 times more Omega 6, 12.5 times more Carbohydrate, 1.8 times more Sugars, 2.6 times more Fiber and 4.6 times more Protein than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6