Comparing Nutrients in 5 ounces Cauliflower VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Cauliflower	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	9.92% 288kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	4.24% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	5.92% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	44% 57.4g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	4.48% 3.25g	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	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	% 1.33g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	44.8% 17g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	8.4% 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	20.6% 82.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.3mg	0.63% 0.57mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	3.1% 31mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	21% 0.19mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	28% 0.64mg	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	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	48.5% 727mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	3.53% 131g	1.76% 65.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Rye Reduced-calorie Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Rye Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Rye Reduced-calorie Bread:

• 5 ounces of Cauliflower have 2.2 times more Vitamin B5, 2.4 times more Vitamin B6, 120.5 times more Vitamin C and 25.8 times more Vitamin K than Rye Reduced-calorie Bread.
• While 5 oz of Rye Reduced-calorie Bread contain 7.3 times more Vitamin B1, 4 times more Vitamin B2 and 5 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Rye Reduced-calorie Bread provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Rye Reduced-calorie Bread have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Rye Reduced-calorie Bread:

• 5 ounces of Cauliflower have 3.1 times more Potassium and 2 times more Water than Rye Reduced-calorie Bread.
• While 5 oz of Rye Reduced-calorie Bread contain 3.5 times more Calcium, 3.4 times more Copper, 7.4 times more Iron, 1.5 times more Magnesium, 2.9 times more Manganese, 1.8 times more Phosphorus, 46.5 times more Selenium, 17.1 times more Sodium and 2.4 times more Zinc than Raw Cauliflower.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Rye Reduced-calorie Bread contain 8.1 times more Energy, 10.4 times more Fat, 2.7 times more Omega 3, 44.4 times more Omega 6, 8.1 times more Carbohydrate, 6 times more Fiber and 4.7 times more Protein than Raw Cauliflower.
• Both Cauliflower and Rye Reduced-calorie Bread offer comparable quantities of Sugars per five ounces.
• 5 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6