Comparing Nutrients in 7 ounces Boiled Cauliflower VS Wheat Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Wheat Sprouts	14%	5%	81%

Macro Nutrients

	Boiled Cauliflower	Wheat Sprouts	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	2.6% 2.52g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	6.2% 1.05g	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	65% 84.4g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Wheat Sprouts	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	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	38.3% 6.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	37.6% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	40.5% 0.53mg	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	19% 75.4μg	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	5.73% 5.16mg	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	Wheat Sprouts	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	57.5% 0.52mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	160% 3.7mg	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	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	153% 84.3μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	29.8% 3.27mg	11mg per day for Men 19-50 years
Water	5% 185g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Wheat Sprouts per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Cauliflower vs Wheat Sprouts:

• 7 ounces of Boiled Cauliflower have 17 times more Vitamin C than Wheat Sprouts.
• While 7 oz of Sprouted Wheat contain 5.4 times more Vitamin B1, 3 times more Vitamin B2, 7.5 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Wheat Sprouts provide similar amounts of Vitamin B9 per seven ounces.
• Both Boiled and Drained Cauliflower as well as Sprouted Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Cauliflower vs Wheat Sprouts:

• 7 ounces of Boiled Cauliflower have 1.9 times more Water than Wheat Sprouts.
• While 7 oz of Sprouted Wheat contain 1.8 times more Calcium, 14.5 times more Copper, 6.7 times more Iron, 9.1 times more Magnesium, 14.1 times more Manganese, 6.3 times more Phosphorus, 70.8 times more Selenium and 9.7 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Wheat Sprouts contain similar levels of Potassium per seven ounces.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Cauliflower have 6.4 times more Omega 3 and 2.1 times more Fiber than Wheat Sprouts.
• While 7 oz of Sprouted Wheat contain 8.6 times more Energy, 10.6 times more Omega 6, 10.3 times more Carbohydrate 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 Wheat Sprouts provide inadequate amounts of Omega 3