Comparing Nutrients in 7 ounces Boiled Cauliflower VS Dry Corn Gluten-free Pasta

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Dry Corn Gluten-free Pasta	8%	5%	87%

Macro Nutrients

	Boiled Cauliflower	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	4.26% 4.13g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	10.5% 1.78g	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	121% 157g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	57.4% 22g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	26.4% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	38.2% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	30% 4.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	31.4% 0.41mg	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	12.4% 49.6μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.93% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	44.5% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	56.2% 236mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	41.7% 0.96mg	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	71.7% 502mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	28.5% 15.7μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	32.3% 3.55mg	11mg per day for Men 19-50 years
Water	5% 185g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Dry Corn Gluten-free Pasta per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Cauliflower versus 7 oz of Dry Corn Gluten-free Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Cauliflower vs Dry Corn Gluten-free Pasta:

• 7 ounces of Boiled Cauliflower have 1.8 times more Vitamin B9 and more Vitamin C than Dry Corn Gluten-free Pasta.
• While 7 oz of Dry Corn Gluten-free Pasta contain 5.5 times more Vitamin B1, 1.7 times more Vitamin B2 and 5.9 times more Vitamin B3 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Dry Corn Gluten-free Pasta provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Cauliflower vs Dry Corn Gluten-free Pasta:

• 7 ounces of Boiled Cauliflower have 9.3 times more Water than Dry Corn Gluten-free Pasta.
• While 7 oz of Dry Corn Gluten-free Pasta contain 11.2 times more Copper, 2.9 times more Iron, 13.2 times more Magnesium, 3.7 times more Manganese, 7.9 times more Phosphorus, 2.1 times more Potassium, 13.2 times more Selenium and 10.5 times more Zinc than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Copper, Selenium and Zinc
• Both Boiled and Drained Cauliflower as well as Dry Corn Gluten-free Pasta lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Cauliflower have 6 times more Omega 3 than Dry Corn Gluten-free Pasta.
• While 7 oz of Dry Corn Gluten-free Pasta contain 15.5 times more Energy, 4.6 times more Fat, 17.9 times more Omega 6, 19.3 times more Carbohydrate, 4.8 times more Fiber and 4.1 times more Protein than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6
• 7 ounces of Dry Corn Gluten-free Pasta provide inadequate amounts of Omega 3