Comparing Nutrients in 7 ounces Cauliflower VS Wheat Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Cauliflower	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	15% 431kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	5.97% 5.8g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.86g	65% 84.3g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	10% 7.36g	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	2.66% 1.92g	4.43% 3.2g	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	% 1.87g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	58% 22g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	47.2% 26.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	9.16% 0.12mg	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	28.3% 113μg	45% 181μg	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	106% 96mg	0.22% 0.2mg	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	1.06% 0.16mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	32.3% 323mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	37.7% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	10.4% 0.83mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	104% 2.4mg	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	12.5% 87.3mg	42.2% 296mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	110% 60.3μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	24.4% 2.68mg	11mg per day for Men 19-50 years
Water	4.94% 183g	2.12% 78.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Wheat Reduced-calorie Bread per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Wheat Reduced-calorie Bread:

• 7 ounces of Cauliflower have 3.1 times more Vitamin B6, 482 times more Vitamin C and 77.5 times more Vitamin K than Wheat Reduced-calorie Bread.
• While 7 oz of Wheat Reduced-calorie Bread contain 7 times more Vitamin B1, 2.3 times more Vitamin B2, 7.5 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Cauliflower.
• 7 ounces of Wheat Reduced-calorie Bread have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Wheat Reduced-calorie Bread:

• 7 ounces of Cauliflower have 2 times more Potassium and 2.3 times more Water than Wheat Reduced-calorie Bread.
• While 7 oz of Wheat Reduced-calorie Bread contain 7.4 times more Calcium, 4.4 times more Copper, 6.9 times more Iron, 2.9 times more Magnesium, 7.8 times more Manganese, 3.4 times more Phosphorus, 50.7 times more Selenium, 11.1 times more Sodium and 5 times more Zinc than Raw Cauliflower.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Wheat Reduced-calorie Bread contain 8.7 times more Energy, 10.4 times more Fat, 6.5 times more Saturated Fat, 5.9 times more Omega 3, 68.8 times more Omega 6, 8.5 times more Carbohydrate, 1.9 times more Sugars, 1.7 times more Fructose, 5.6 times more Fiber and 6.9 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6