Comparing Nutrients in 7 ounces Boiled Cauliflower VS Cooked Rice Noodles

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Cooked Rice Noodles	7%	2%	91%

Macro Nutrients

	Boiled Cauliflower	Cooked Rice Noodles	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.22% 0.038g	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	36.7% 47.6g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	0.082% 0.06g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	6.34% 3.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Cooked Rice Noodles	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	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	0.61% 0.008mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	0.44% 0.022mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	0.92% 0.012mg	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	0.5% 2μg	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	0.4% 0.06mg	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 Rice Noodles	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	8.38% 0.075mg	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	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	9.84% 0.23mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	0.23% 7.94mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	5% 185g	3.96% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Cooked Rice Noodles per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Cauliflower vs Cooked Rice Noodles:

• 7 ounces of Boiled Cauliflower have 2.3 times more Vitamin B1, 13 times more Vitamin B2, 5.7 times more Vitamin B3, 46.2 times more Vitamin B5, 28.8 times more Vitamin B6, 44 times more Vitamin B9, more Vitamin C and more Vitamin K than Cooked Rice Noodles.
• 7 ounces of Cooked Rice Noodles have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Cauliflower as well as Cooked Rice Noodles 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 Rice Noodles:

• 7 ounces of Boiled Cauliflower have 2.3 times more Iron, 3 times more Magnesium, 1.6 times more Phosphorus, 35.5 times more Potassium and 1.3 times more Water than Cooked Rice Noodles.
• While 7 oz of Cooked Rice Noodles contain 2.1 times more Copper, 7.5 times more Selenium and 1.5 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Cooked Rice Noodles contain similar levels of Manganese per seven ounces.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Copper, Selenium and Zinc
• 7 ounces of Cooked Rice Noodles lack sufficient amounts of Iron, Magnesium and Potassium
• Both Boiled and Drained Cauliflower as well as Cooked Rice Noodles lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Cauliflower have 41.8 times more Omega 3, 69.3 times more Sugars and 2.3 times more Fiber than Cooked Rice Noodles.
• While 7 oz of Cooked Rice Noodles contain 4.7 times more Energy and 5.8 times more Carbohydrate than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Cooked Rice Noodles offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• 7 ounces of Cooked Rice Noodles provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Cooked Rice Noodles provide inadequate amounts of Omega 6 in seven ounces.