Comparing Nutrients in 5 ounces Cauliflower VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Cauliflower	Durum Wheat	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	16.6% 481kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	7.75% 1.3g	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	77.6% 101g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	NA	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	NA	38g per day for Men 19-50 years
Protein	4.86% 2.72g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Durum Wheat	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	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	26.5% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	45.7% 0.59mg	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	15.2% 61μg	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	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	Durum Wheat	Recommended Dietary Allowance
Calcium	3.1% 31mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	87% 0.78mg	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	62.4% 5mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	186% 4.27mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	230% 127μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Durum Wheat per 5 oz

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

Lets compare vitamin content per 5 ounces of Cauliflower vs Durum Wheat:

• 5 ounces of Cauliflower have 1.3 times more Vitamin B9 and more Vitamin C than Durum Wheat.
• While 5 oz of Durum Wheat contain 8.4 times more Vitamin B1, 2 times more Vitamin B2, 13.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Cauliflower.
• 5 ounces of Durum Wheat have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Durum Wheat:

• 5 ounces of Cauliflower have 15 times more Sodium and 8.4 times more Water than Durum Wheat.
• While 5 oz of Durum Wheat contain 1.5 times more Calcium, 14.2 times more Copper, 8.4 times more Iron, 9.6 times more Magnesium, 19.4 times more Manganese, 11.5 times more Phosphorus, 1.4 times more Potassium, 149 times more Selenium and 15.4 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 Durum Wheat contain 13.6 times more Energy, 8.8 times more Fat, 3.2 times more Omega 3, 58.1 times more Omega 6, 14.3 times more Carbohydrate and 7.1 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6