Comparing Nutrients in 7 ounces Cauliflower VS Garlic bread, frozen

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Cauliflower	Garlic bread, frozen	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	32.7% 10.5g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	63% 10.7g	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	63.7% 82.8g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	10% 7.32g	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	1.7% 1.23g	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	% 0.83g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	13% 4.96g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	76.4% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	51.4% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	12.7% 0.16mg	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	92% 369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	106% 96mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.98% 18IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	48.8% 58.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	24% 0.21mg	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	75.7% 6.05mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	38% 0.88mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	4.94% 183g	1.7% 63g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Garlic bread, frozen per 7 oz

Compare the macro and micronutrient content in 7 oz of Cauliflower versus 7 oz of Garlic bread, frozen to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cauliflower vs Garlic bread, frozen:

• 7 ounces of Cauliflower have 2.2 times more Vitamin B6 and 241 times more Vitamin C than Garlic bread, frozen.
• While 7 oz of Garlic bread, frozen contain 9.2 times more Vitamin B1, 3.1 times more Vitamin B2, 8.2 times more Vitamin B3, 3.3 times more Vitamin B9, more Vitamin B12, 14.8 times more Vitamin E and 1.9 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Garlic bread, frozen provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• 7 ounces of Garlic bread, frozen have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Garlic bread, frozen have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Garlic bread, frozen:

• 7 ounces of Cauliflower have 2.9 times more Potassium and 2.9 times more Water than Garlic bread, frozen.
• While 7 oz of Garlic bread, frozen contain 2.8 times more Copper, 7.3 times more Iron, 1.5 times more Magnesium, 2.8 times more Manganese, 2 times more Phosphorus, 27.7 times more Selenium, 18.1 times more Sodium and 3.2 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Garlic bread, frozen contain similar levels of Calcium per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Garlic bread, frozen contain 14 times more Energy, 59.3 times more Fat, 40.6 times more Saturated Fat, 2.5 times more Omega 3, 336.4 times more Omega 6, 8.4 times more Carbohydrate, 1.9 times more Sugars and 4.4 times more Protein than Raw Cauliflower.
• Both Cauliflower and Garlic bread, frozen offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6