Comparing Nutrients in 7 ounces Toasted Commercially Prepared Whole-wheat Bread VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%
Cauliflower	26%	8%	66%

Macro Nutrients

	Toasted Commercially Prepared Whole-wheat Bread	Cauliflower	Recommended Dietary Allowance
Energy	21% 607kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	8.33% 8.08g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	8.28% 1.4g	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	78% 102g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	15.8% 11.5g	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	39% 15g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Toasted Commercially Prepared Whole-wheat 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	62% 0.75mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.4mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.43mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	25.8% 103μg	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	8.33% 1.25mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Commercially Prepared Whole-wheat Bread	Cauliflower	Recommended Dietary Allowance
Calcium	25.8% 258mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	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	73.4% 5.87mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	46.8% 196mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	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	86% 601mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	74.7% 1121mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.27mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	1.3% 48g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Commercially Prepared Whole-wheat Bread VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Commercially Prepared Whole-wheat 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 Toasted Commercially Prepared Whole-wheat Bread vs Cauliflower:

• 7 ounces of Toasted Commercially Prepared Whole-wheat Bread have 7.5 times more Vitamin B1, 4.7 times more Vitamin B2, 11.3 times more Vitamin B3, 1.3 times more Vitamin B6 and 7.9 times more Vitamin E than Cauliflower.
• While 7 oz of Raw Cauliflower contain more Vitamin C and 1.7 times more Vitamin K than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Cauliflower provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin C
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• Both Toasted Commercially Prepared Whole-wheat 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 Toasted Commercially Prepared Whole-wheat Bread vs Cauliflower:

• 7 ounces of Toasted Commercially Prepared Whole-wheat Bread have 5.9 times more Calcium, 17.2 times more Copper, 7 times more Iron, 6.6 times more Magnesium, 16.4 times more Manganese, 6.9 times more Phosphorus, 87.7 times more Selenium, 18.8 times more Sodium and 8 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3.8 times more Water than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Cauliflower contain similar levels of Potassium per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Commercially Prepared Whole-wheat Bread have 12.2 times more Energy, 14.5 times more Fat, 7.1 times more Saturated Fat, 44.3 times more Omega 6, 10.3 times more Carbohydrate, 3 times more Sugars, 3.8 times more Fiber and 8.5 times more Protein than Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Toasted Commercially Prepared Whole-wheat Bread as well as Raw Cauliflower provide inadequate amounts of Omega 3 in seven ounces.