Comparing Nutrients in 5 ounces Cauliflower VS Frozen Whole Wheat Paratha Bread

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Frozen Whole Wheat Paratha Bread	8%	36%	56%

Macro Nutrients

	Cauliflower	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	19.3% 18.7g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	26% 8.26g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	49.4% 64.3g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	8.1% 5.9g	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	1.9% 1.37g	0.68% 0.5g	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	% 1.33g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.5g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	36% 13.6g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	16.2% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	8.72% 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	20% 80.8μg	3.54% 14μg	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	76% 68.3mg	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	0.76% 0.11mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Calcium	3.1% 31mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	7.44% 0.6mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	65% 1.5mg	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	8.9% 62.4mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	18.3% 10μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	42.7% 641mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	3.53% 131g	1.3% 47.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Frozen Whole Wheat Paratha Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Frozen Whole Wheat Paratha Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Frozen Whole Wheat Paratha Bread:

• 5 ounces of Cauliflower have 1.4 times more Vitamin B5, 2.3 times more Vitamin B6, 5.7 times more Vitamin B9, more Vitamin C and 4.6 times more Vitamin K than Frozen Whole Wheat Paratha Bread.
• While 5 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 3.6 times more Vitamin B3 and 16.9 times more Vitamin E than Raw Cauliflower.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin E
• 5 ounces of Frozen Whole Wheat Paratha Bread have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Frozen Whole Wheat Paratha Bread:

• 5 ounces of Cauliflower have 2.2 times more Potassium and 2.7 times more Water than Frozen Whole Wheat Paratha Bread.
• While 5 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 3.7 times more Copper, 3.8 times more Iron, 2.5 times more Magnesium, 6.8 times more Manganese, 2.7 times more Phosphorus, 11.8 times more Selenium, 15.1 times more Sodium and 3 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Frozen Whole Wheat Paratha Bread contain similar levels of Calcium per five ounces.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 13 times more Energy, 47.1 times more Fat, 44.8 times more Saturated Fat, 4.6 times more Omega 3, 150.4 times more Omega 6, 9.1 times more Carbohydrate, 2.2 times more Sugars, 4.8 times more Fiber and 3.3 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6