Comparing Nutrients in 7 ounces Rye Bread VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Cauliflower	26%	8%	66%

Macro Nutrients

	Rye Bread	Cauliflower	Recommended Dietary Allowance
Energy	17.7% 514kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	6.75% 6.55g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.24g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	8.63% 1.47g	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	73.7% 96g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	10.5% 7.64g	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	NA	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	NA	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	30% 17g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Rye 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	71.8% 0.86mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.55mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	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	54.6% 218μg	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	0.88% 0.79mg	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	4.37% 0.65mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Cauliflower	Recommended Dietary Allowance
Calcium	14.5% 145mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	2.53% 101μg	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	70.2% 5.6mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	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	35.4% 248mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	111% 61.3μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	79.8% 1197mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	2% 74g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Rye 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 Rye Bread vs Cauliflower:

• 7 ounces of Rye Bread have 8.7 times more Vitamin B1, 5.6 times more Vitamin B2, 7.5 times more Vitamin B3, 1.9 times more Vitamin B9 and 4.1 times more Vitamin E than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.5 times more Vitamin B5, 2.5 times more Vitamin B6, 120.5 times more Vitamin C and 12.9 times more Vitamin K than Rye Bread.
• 7 ounces of Rye Bread have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• Both Rye 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 Rye Bread vs Cauliflower:

• 7 ounces of Rye Bread have 3.3 times more Calcium, 4.8 times more Copper, 6.7 times more Iron, 2.7 times more Magnesium, 5.3 times more Manganese, 2.8 times more Phosphorus, 51.5 times more Selenium, 20.1 times more Sodium and 4.2 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.8 times more Potassium and 2.5 times more Water than Rye Bread.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium
• Both Rye Bread as well as Raw Cauliflower lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rye Bread have 10.4 times more Energy, 11.8 times more Fat, 4 times more Omega 3, 46.2 times more Omega 6, 9.7 times more Carbohydrate, 2 times more Sugars, 2.9 times more Fiber and 4.4 times more Protein than Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6