Comparing Nutrients in 5 ounces Cauliflower VS Udi's, Gluten Free, Classic French Dinner Rolls

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Udi's, Gluten Free, Classic French Dinner Rolls	10%	19%	71%

Macro Nutrients

	Cauliflower	Udi's, Gluten Free, Classic French Dinner Rolls	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	15% 439kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	NA	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	60% 78g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	18.6% 13.5g	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	% 0.68g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Udi's, Gluten Free, Classic French Dinner Rolls	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.3mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	NA	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	Udi's, Gluten Free, Classic French Dinner Rolls	Recommended Dietary Allowance
Calcium	3.1% 31mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	13% 0.12mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	15% 62.4mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	49.3% 1.13mg	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	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	3.53% 131g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Udi's, Gluten Free, Classic French Dinner Rolls per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Udi's, Gluten Free, Classic French Dinner Rolls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Udi's, Gluten Free, Classic French Dinner Rolls:

• 5 ounces of Cauliflower have 1.3 times more Vitamin B5 than Udi's, Gluten Free, Classic French Dinner Rolls.

Comparing minerals per 5 ounces for Cauliflower vs Udi's, Gluten Free, Classic French Dinner Rolls:

• 5 ounces of Cauliflower have 1.9 times more Potassium and 3.3 times more Water than Udi's, Gluten Free, Classic French Dinner Rolls.
• While 5 oz of Udi's, Gluten Free, Classic French Dinner Rolls contain 3.7 times more Calcium, 2.1 times more Copper, 1.9 times more Iron, 2.9 times more Magnesium, 5.2 times more Manganese, 2.9 times more Phosphorus, 23.6 times more Sodium and 2.6 times more Zinc than Raw Cauliflower.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Udi's, Gluten Free, Classic French Dinner Rolls contain 12.4 times more Energy, 22.9 times more Fat, 11.1 times more Carbohydrate, 5 times more Sugars, 1.8 times more Fiber and 4.2 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy