Comparing Nutrients in 7 ounces Boiled Cauliflower VS Raw Unenriched Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Raw Unenriched Glutinous White Rice	8%	1%	91%

Macro Nutrients

	Boiled Cauliflower	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	2.2% 0.38g	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	125% 162g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Raw Unenriched Glutinous White Rice	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	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	16.3% 0.21mg	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	3.47% 14μg	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	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	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	37.7% 0.34mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	84% 1.93mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	5% 185g	0.56% 20.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Raw Unenriched Glutinous White Rice per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Cauliflower vs Raw Unenriched Glutinous White Rice:

• 7 ounces of Boiled Cauliflower have 1.6 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin C than Raw Unenriched Glutinous White Rice.
• While 7 oz of Raw Unenriched Glutinous White Rice contain 4.3 times more Vitamin B1, 5.2 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Raw Unenriched Glutinous White Rice provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin B9 and Vitamin C
• Both Boiled and Drained Cauliflower as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Cauliflower vs Raw Unenriched Glutinous White Rice:

• 7 ounces of Boiled Cauliflower have 1.8 times more Potassium and 8.9 times more Water than Raw Unenriched Glutinous White Rice.
• While 7 oz of Raw Unenriched Glutinous White Rice contain 9.5 times more Copper, 5 times more Iron, 2.6 times more Magnesium, 7.4 times more Manganese, 2.2 times more Phosphorus, 25.2 times more Selenium and 7.1 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 Raw Unenriched Glutinous White Rice lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Cauliflower have 20.9 times more Omega 3 than Raw Unenriched Glutinous White Rice.
• While 7 oz of Raw Unenriched Glutinous White Rice contain 16.1 times more Energy, 19.9 times more Carbohydrate and 3.7 times more Protein than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Raw Unenriched Glutinous White Rice offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• 7 ounces of Raw Unenriched Glutinous White Rice provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Raw Unenriched Glutinous White Rice provide inadequate amounts of Omega 6 in seven ounces.