Comparing Nutrients in 7 ounces Cauliflower VS Cooked Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cooked Enriched Pasta	15%	5%	80%

Macro Nutrients

	Cauliflower	Cooked Enriched Pasta	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	3.44% 0.59g	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	47% 61.2g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	1.53% 1.1g	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	0.082% 0.06g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.18g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cooked Enriched Pasta	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	45.3% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	21% 3.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	7.48% 0.097mg	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	36.2% 145μg	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% 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	1.06% 0.16mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cooked Enriched Pasta	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	0.35% 14μg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	27.8% 0.64mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	2.57% 87.3mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	4.94% 183g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cooked Enriched Pasta per 7 oz

Compare the macro and micronutrient content in 7 oz of Cauliflower versus 7 oz of Cooked Enriched Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cauliflower vs Cooked Enriched Pasta:

• 7 ounces of Cauliflower have 6 times more Vitamin B5, 3.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Cooked Enriched Pasta.
• While 7 oz of Cooked Enriched Pasta contain 5.5 times more Vitamin B1, 2.3 times more Vitamin B2, 3.3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Cauliflower.
• 7 ounces of Cooked Enriched Pasta have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Cooked Enriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Cooked Enriched Pasta:

• 7 ounces of Cauliflower have 3.1 times more Calcium, 6.8 times more Potassium, 30 times more Sodium and 1.5 times more Water than Cooked Enriched Pasta.
• While 7 oz of Cooked Enriched Pasta contain 2.6 times more Copper, 3 times more Iron, 2.1 times more Manganese, 1.3 times more Phosphorus, 44 times more Selenium and 1.9 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Cooked Enriched Pasta contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium
• 7 ounces of Cooked Enriched Pasta lack sufficient amounts of Calcium and Potassium
• Both Raw Cauliflower as well as Cooked Enriched Pasta lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 3.4 times more Sugars than Cooked Enriched Pasta.
• While 7 oz of Cooked Enriched Pasta contain 6.3 times more Energy, 6.2 times more Carbohydrate and 3 times more Protein than Raw Cauliflower.
• Both Cauliflower and Cooked Enriched Pasta offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Cooked Enriched Pasta provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.