Comparing Nutrients in 7 ounces Cauliflower VS Dry Corn Gluten-free Pasta

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Dry Corn Gluten-free Pasta	8%	5%	87%

Macro Nutrients

	Cauliflower	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	4.26% 4.13g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	10.5% 1.78g	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	121% 157g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	57.4% 22g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	26.4% 15g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	38.2% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	30% 4.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	31.4% 0.41mg	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	12.4% 49.6μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	44.5% 0.4mg	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	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	56.2% 236mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	41.7% 0.96mg	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	71.7% 502mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	28.5% 15.7μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	32.3% 3.55mg	11mg per day for Men 19-50 years
Water	4.94% 183g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Dry Corn Gluten-free Pasta per 7 oz

Compare the macro and micronutrient content in 7 oz of Cauliflower versus 7 oz of Dry Corn Gluten-free Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cauliflower vs Dry Corn Gluten-free Pasta:

• 7 ounces of Cauliflower have 1.4 times more Vitamin B5, 2.3 times more Vitamin B9 and more Vitamin C than Dry Corn Gluten-free Pasta.
• While 7 oz of Dry Corn Gluten-free Pasta contain 4.6 times more Vitamin B1, 1.5 times more Vitamin B2 and 4.8 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Dry Corn Gluten-free Pasta provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Dry Corn Gluten-free Pasta:

• 7 ounces of Cauliflower have 5.5 times more Calcium, 10 times more Sodium and 9.2 times more Water than Dry Corn Gluten-free Pasta.
• While 7 oz of Dry Corn Gluten-free Pasta contain 5.2 times more Copper, 2.2 times more Iron, 7.9 times more Magnesium, 3.1 times more Manganese, 5.8 times more Phosphorus, 13.2 times more Selenium and 6.6 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Dry Corn Gluten-free Pasta contain similar levels of Potassium per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium
• 7 ounces of Dry Corn Gluten-free Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Corn Gluten-free Pasta contain 14.3 times more Energy, 7.4 times more Fat, 56 times more Omega 6, 15.9 times more Carbohydrate, 5.5 times more Fiber and 3.9 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Raw Cauliflower as well as Dry Corn Gluten-free Pasta provide inadequate amounts of Omega 3 in seven ounces.