Comparing Nutrients in 5 ounces Cauliflower VS Brown Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Brown Rice Flour	8%	7%	85%

Macro Nutrients

	Cauliflower	Brown Rice Flour	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	4.06% 3.94g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	7.95% 1.35g	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	83.4% 108g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	1.3% 0.94g	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	17% 6.52g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	18.3% 10.2g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Brown Rice Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	56% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	80.3% 1.04mg	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	5.67% 22.7μg	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	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Brown Rice Flour	Recommended Dietary Allowance
Calcium	3.1% 31mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	36.2% 0.33mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	247% 5.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	177% 79.7μg	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	68.2% 478mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	12% 410mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	31.6% 3.47mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Brown Rice Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Brown Rice Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Brown Rice Flour:

• 5 ounces of Cauliflower have 3.6 times more Vitamin B9 and more Vitamin C than Brown Rice Flour.
• While 5 oz of Brown Rice Flour contain 8.9 times more Vitamin B1, 1.3 times more Vitamin B2, 12.5 times more Vitamin B3, 2.4 times more Vitamin B5, 4 times more Vitamin B6 and 7.5 times more Vitamin E than Raw Cauliflower.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin E
• 5 ounces of Brown Rice Flour have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Brown Rice Flour have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Brown Rice Flour:

• 5 ounces of Cauliflower have 2 times more Calcium, 3.8 times more Sodium and 7.7 times more Water than Brown Rice Flour.
• While 5 oz of Brown Rice Flour contain 5.9 times more Copper, 4.7 times more Iron, 7.5 times more Magnesium, 25.9 times more Manganese, 7.7 times more Phosphorus, 16.1 times more Selenium and 9.1 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Brown Rice Flour contain similar levels of Potassium per five ounces.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium
• 5 ounces of Brown Rice Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 2.9 times more Sugars than Brown Rice Flour.
• While 5 oz of Brown Rice Flour contain 14.5 times more Energy, 9.9 times more Fat, 2.8 times more Omega 3, 59.6 times more Omega 6, 15.4 times more Carbohydrate, 2.3 times more Fiber and 3.8 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6