Comparing Nutrients in 5 ounces Garlic bread, frozen VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Garlic bread, frozen	Boiled Cauliflower	Recommended Dietary Allowance
Energy	17% 496kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.5g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	45% 7.63g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	4.07% 2.95g	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	1.2% 0.88g	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	21% 12g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.6% 0.65mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.05% 0.12mg	19% 0.25mg	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	66% 264μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.72% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	69.8% 62.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.13% 12.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	2.83% 0.026mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	54% 4.32mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	27% 0.63mg	8.14% 0.19mg	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	17.6% 123mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	42.8% 23.5μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	51.4% 771mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	1.2% 45g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic bread, frozen VS Boiled Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Garlic bread, frozen versus 5 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Garlic bread, frozen vs Boiled Cauliflower:

• 5 ounces of Garlic bread, frozen have 11 times more Vitamin B1, 3.5 times more Vitamin B2, 10.1 times more Vitamin B3, 1.3 times more Vitamin B5, 4.2 times more Vitamin B9, more Vitamin B12, 16.9 times more Vitamin E and 2.1 times more Vitamin K than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 2.1 times more Vitamin B6 and 221.5 times more Vitamin C than Garlic bread, frozen.
• 5 ounces of Garlic bread, frozen have insufficient amounts of Vitamin C
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• Both Garlic bread, frozen as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Garlic bread, frozen vs Boiled Cauliflower:

• 5 ounces of Garlic bread, frozen have 1.7 times more Calcium, 6 times more Copper, 9.5 times more Iron, 2.6 times more Magnesium, 3.3 times more Manganese, 2.7 times more Phosphorus, 27.7 times more Selenium, 36.3 times more Sodium and 5.1 times more Zinc than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 1.4 times more Potassium and 2.9 times more Water than Garlic bread, frozen.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Garlic bread, frozen have 15.2 times more Energy, 36.9 times more Fat, 75.4 times more Saturated Fat, 107.6 times more Omega 6, 10.2 times more Carbohydrate, 1.8 times more Sugars and 4.5 times more Protein than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 4.4 times more Omega 3 than Garlic bread, frozen.
• Both Garlic bread, frozen and Boiled Cauliflower offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6