Comparing Nutrients in 5 ounces Enriched Bleached 15% Protein White (industrial) Wheat Flour VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Boiled Cauliflower	Recommended Dietary Allowance
Energy	17.7% 513kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	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	76% 99g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	0.059% 0.043g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	39% 21.7g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.7% 8.44mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	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	60.2% 241μg	15.6% 62.4μg	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	0% 0mg	69.8% 62.8mg	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	0.47% 0.071mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	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	89.7% 7.17mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	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	26% 181mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	72.4% 40μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.49% 18.2g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 15% Protein White (industrial) Wheat Flour VS Boiled Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Enriched Bleached 15% Protein White (industrial) Wheat Flour 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 Enriched Bleached 15% Protein White (industrial) Wheat Flour vs Boiled Cauliflower:

• 5 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 17.5 times more Vitamin B1, 8.6 times more Vitamin B2, 14.5 times more Vitamin B3 and 3.9 times more Vitamin B9 than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 3.8 times more Vitamin B6, more Vitamin C and 46 times more Vitamin K than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Boiled Cauliflower provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C and Vitamin K
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Enriched Bleached 15% Protein White (industrial) Wheat Flour vs Boiled Cauliflower:

• 5 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 10.8 times more Copper, 15.8 times more Iron, 4.2 times more Magnesium, 4.3 times more Manganese, 4 times more Phosphorus, 46.8 times more Selenium and 6.8 times more Zinc than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 7.2 times more Water than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Boiled Cauliflower contain similar levels of Potassium per five ounces.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Copper, Selenium and Zinc
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 15.7 times more Energy, 13.9 times more Omega 6, 17 times more Carbohydrate and 8.3 times more Protein than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 9.8 times more Omega 3 and 2.3 times more Sugars than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Boiled Cauliflower offer comparable quantities of Fiber per five ounces.
• 5 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6