Comparing Nutrients in 5 ounces Whole Wheat Pasta VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Cauliflower	26%	8%	66%

Macro Nutrients

	Whole Wheat Pasta	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 499kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.15g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	8.86% 1.5g	0.13% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	5.36% 3.9g	3.73% 2.7g	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	0.59% 0.43g	1.9% 1.37g	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	% 0.34g	% 1.33g	g per day for Men 19-50 years
Sucrose	% 0.96g	% 0g	g per day for Men 19-50 years
Fiber	34.3% 13g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	35% 19.7g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	20% 0.26mg	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	24.5% 98μg	20% 80.8μg	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	NA	76% 68.3mg	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	4.35% 0.65mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Cauliflower	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	78.3% 0.7mg	6.14% 0.055mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.035% 1.4μg	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	64% 5.13mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	9.55% 0.22mg	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	69.5% 486mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	18% 615mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Pasta VS Cauliflower per 5 oz

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

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

• 5 ounces of Whole Wheat Pasta have 8.1 times more Vitamin B1, 3.6 times more Vitamin B2, 17.1 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 1.2 times more Vitamin B9 and 5.8 times more Vitamin E than Cauliflower.
• While 5 oz of Raw Cauliflower contain 11.1 times more Vitamin K than Dry Whole-Wheat Pasta.
• 5 ounces of Whole Wheat Pasta have insufficient amounts of Vitamin K
• 5 ounces of Cauliflower have insufficient amounts of Vitamin E
• Both Dry Whole-Wheat Pasta as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Whole Wheat Pasta vs Cauliflower:

• 5 ounces of Whole Wheat Pasta have 1.3 times more Calcium, 12.7 times more Copper, 8.6 times more Iron, 8.5 times more Magnesium, 19.2 times more Manganese, 7.8 times more Phosphorus, 1.5 times more Potassium, 129.3 times more Selenium and 11 times more Zinc than Cauliflower.
• While 5 oz of Raw Cauliflower contain 5 times more Sodium and 11.2 times more Water than Dry Whole-Wheat Pasta.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Wheat Pasta have 14.1 times more Energy, 10.5 times more Fat, 4.7 times more Omega 3, 66.4 times more Omega 6, 14.8 times more Carbohydrate, 1.4 times more Sugars, 4.6 times more Fiber and 7.2 times more Protein than Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6