Comparing Nutrients in 5 ounces Enriched Tortilla Mix White Wheat Flour VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%
Cauliflower	26%	8%	66%

Macro Nutrients

	Enriched Tortilla Mix White Wheat Flour	Cauliflower	Recommended Dietary Allowance
Energy	19.8% 574kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	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	73.2% 95g	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.33g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	7.46% 2.83g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Enriched Tortilla Mix White Wheat Flour	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.8% 0.7mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.6% 8.25mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	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	48% 193μg	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	0% 0mg	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	15.5% 2.32mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Tortilla Mix White Wheat Flour	Cauliflower	Recommended Dietary Allowance
Calcium	29% 291mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	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	125% 10mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	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	42.5% 298mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Tortilla Mix White Wheat Flour VS Cauliflower per 5 oz

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

Lets compare vitamin content per 5 ounces of Enriched Tortilla Mix White Wheat Flour vs Cauliflower:

• 5 ounces of Enriched Tortilla Mix White Wheat Flour have 14.7 times more Vitamin B1, 8.2 times more Vitamin B2, 11.5 times more Vitamin B3, 2.4 times more Vitamin B9 and 20.5 times more Vitamin E than Cauliflower.
• While 5 oz of Raw Cauliflower contain 1.7 times more Vitamin B5, 4.6 times more Vitamin B6, more Vitamin C and 14.1 times more Vitamin K than Enriched Tortilla Mix White Wheat Flour.
• 5 ounces of Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Cauliflower have insufficient amounts of Vitamin E
• Both Enriched Tortilla Mix White Wheat Flour as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Enriched Tortilla Mix White Wheat Flour vs Cauliflower:

• 5 ounces of Enriched Tortilla Mix White Wheat Flour have 9.3 times more Calcium, 2.6 times more Copper, 16.8 times more Iron, 1.4 times more Magnesium, 4 times more Manganese, 4.8 times more Phosphorus, 22.6 times more Sodium and 2.4 times more Zinc than Cauliflower.
• While 5 oz of Raw Cauliflower contain 3 times more Potassium and 9.1 times more Water than Enriched Tortilla Mix White Wheat Flour.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Enriched Tortilla Mix White Wheat Flour have 16.2 times more Energy, 38 times more Fat, 31.5 times more Saturated Fat, 8.2 times more Omega 3, 87.4 times more Omega 6, 13.5 times more Carbohydrate and 5 times more Protein than Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6