Comparing Nutrients in 7 ounces Boiled Cauliflower VS Enriched Tortilla Mix White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%

Macro Nutrients

	Boiled Cauliflower	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	27.7% 804kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	25.4% 8.14g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	16.3% 2.78g	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	102% 133g	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	NA	38g per day for Men 19-50 years
Protein	6.52% 3.65g	34.2% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	75.3% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	6.1% 0.079mg	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	67.5% 270μg	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	21.7% 3.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	40.7% 407mg	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	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	53% 1.2mg	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	89.6% 1343mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	11.5% 1.27mg	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 Enriched Tortilla Mix White Wheat Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Cauliflower versus 7 oz of Enriched Tortilla Mix White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Cauliflower vs Enriched Tortilla Mix White Wheat Flour:

• 7 ounces of Boiled Cauliflower have 1.3 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin C and 12.5 times more Vitamin K than Enriched Tortilla Mix White Wheat Flour.
• While 7 oz of Enriched Tortilla Mix White Wheat Flour contain 17.5 times more Vitamin B1, 9.5 times more Vitamin B2, 14.2 times more Vitamin B3, 3.1 times more Vitamin B9 and 23.4 times more Vitamin E than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
• 7 ounces of Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Cauliflower as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Cauliflower vs Enriched Tortilla Mix White Wheat Flour:

• 7 ounces of Boiled Cauliflower have 1.4 times more Potassium and 9.2 times more Water than Enriched Tortilla Mix White Wheat Flour.
• While 7 oz of Enriched Tortilla Mix White Wheat Flour contain 12.8 times more Calcium, 5.6 times more Copper, 22 times more Iron, 2.3 times more Magnesium, 4.7 times more Manganese, 6.6 times more Phosphorus, 45.1 times more Sodium and 3.8 times more Zinc than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Cauliflower have 1.4 times more Omega 3 than Enriched Tortilla Mix White Wheat Flour.
• While 7 oz of Enriched Tortilla Mix White Wheat Flour contain 17.6 times more Energy, 23.6 times more Fat, 58.6 times more Saturated Fat, 28 times more Omega 6, 16.3 times more Carbohydrate and 5.3 times more Protein than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6