Comparing Nutrients in 7 ounces Boiled Cauliflower VS Cooked Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Cooked Enriched Pasta	15%	5%	80%

Macro Nutrients

	Boiled Cauliflower	Cooked Enriched Pasta	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	3.44% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.27% 8.16g	47% 61.2g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	1.53% 1.1g	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	0.082% 0.06g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	12% 4.56g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Cooked Enriched Pasta	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	45.3% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	21% 3.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	7.48% 0.097mg	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% 87.3μg	36.2% 145μg	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	98% 88mg	0% 0mg	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	0.93% 0.14mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Cooked Enriched Pasta	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	7.94% 0.64mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	27.8% 0.64mg	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	9.07% 63.5mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	2.57% 87.3mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	5% 185g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Cooked Enriched Pasta per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Cauliflower versus 7 oz of Cooked Enriched Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Cauliflower vs Cooked Enriched Pasta:

• 7 ounces of Boiled Cauliflower have 4.5 times more Vitamin B5, 3.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Cooked Enriched Pasta.
• While 7 oz of Cooked Enriched Pasta contain 6.5 times more Vitamin B1, 2.6 times more Vitamin B2, 4.1 times more Vitamin B3 and 1.7 times more Vitamin B9 than Boiled and Drained Cauliflower.
• 7 ounces of Cooked Enriched Pasta have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Cauliflower as well as Cooked Enriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Cauliflower vs Cooked Enriched Pasta:

• 7 ounces of Boiled Cauliflower have 3.2 times more Potassium and 1.5 times more Water than Cooked Enriched Pasta.
• While 7 oz of Cooked Enriched Pasta contain 5.6 times more Copper, 4 times more Iron, 2 times more Magnesium, 2.4 times more Manganese, 1.8 times more Phosphorus, 44 times more Selenium and 3 times more Zinc than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Copper, Selenium and Zinc
• 7 ounces of Cooked Enriched Pasta lack sufficient amounts of Potassium
• Both Boiled and Drained Cauliflower as well as Cooked Enriched Pasta lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Cauliflower have 7 times more Omega 3, 3.7 times more Sugars and 1.3 times more Fiber than Cooked Enriched Pasta.
• While 7 oz of Cooked Enriched Pasta contain 6.9 times more Energy, 7.5 times more Carbohydrate and 3.2 times more Protein than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• 7 ounces of Cooked Enriched Pasta provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Cooked Enriched Pasta provide inadequate amounts of Omega 6 in seven ounces.