Comparing Nutrients in 7 ounces Frozen Whole Wheat Chapati Bread VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Chapati Bread	11%	28%	61%
Cauliflower	26%	8%	66%

Macro Nutrients

	Frozen Whole Wheat Chapati Bread	Cauliflower	Recommended Dietary Allowance
Energy	20.5% 593kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.57g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.45g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 92g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	8% 5.8g	5.23% 3.8g	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	0.74% 0.54g	2.66% 1.92g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0g	g per day for Men 19-50 years
Fiber	50.7% 19.2g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	28% 15.6g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Chapati Bread	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.4% 0.89mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.15mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	28% 0.37mg	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	22.3% 89.3μg	28.3% 113μg	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	106% 96mg	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	7.28% 1.1mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Chapati Bread	Cauliflower	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	54.6% 4.37mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	151% 3.47mg	13.4% 0.31mg	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	44.8% 314mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	96% 52.8μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	1.9% 70.3g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Wheat Chapati Bread VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Whole Wheat Chapati Bread versus 7 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Whole Wheat Chapati Bread vs Cauliflower:

• 7 ounces of Frozen Whole Wheat Chapati Bread have 9 times more Vitamin B1, 3 times more Vitamin B2, 9.1 times more Vitamin B3, 1.5 times more Vitamin B6 and 6.9 times more Vitamin E than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.3 times more Vitamin B9, more Vitamin C and 4.7 times more Vitamin K than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Whole Wheat Chapati Bread and Cauliflower provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Frozen Whole Wheat Chapati Bread have insufficient amounts of Vitamin C
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Whole Wheat Chapati Bread vs Cauliflower:

• 7 ounces of Frozen Whole Wheat Chapati Bread have 1.6 times more Calcium, 5.9 times more Copper, 5.2 times more Iron, 3.7 times more Magnesium, 11.3 times more Manganese, 3.6 times more Phosphorus, 44.3 times more Selenium, 9.9 times more Sodium and 5.7 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.5 times more Potassium and 2.6 times more Water than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Whole Wheat Chapati Bread have 12 times more Energy, 32.9 times more Fat, 25.5 times more Saturated Fat, 45.6 times more Omega 6, 9.3 times more Carbohydrate, 1.5 times more Sugars, 4.9 times more Fiber and 4.1 times more Protein than Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Raw Cauliflower provide inadequate amounts of Omega 3 in seven ounces.