Comparing Nutrients in 7 ounces Cauliflower VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Cauliflower	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	8.96% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	18.7% 3.18g	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	68.6% 89g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	16.2% 11.7g	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	6.68% 4.84g	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	% 4.03g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	32% 12g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.28% 65.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	56% 8.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	29.6% 0.38mg	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	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15.7% 0.38μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	106% 96mg	2.87% 2.58mg	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	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	39.3% 393mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	52.7% 0.47mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	199% 4.6mg	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	61.5% 431mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	119% 65.3μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	63% 947mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	4.94% 183g	1.93% 71.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Rolls, hamburger or hot dog, whole wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Cauliflower versus 7 oz of Rolls, hamburger or hot dog, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cauliflower vs Rolls, hamburger or hot dog, whole wheat:

• 7 ounces of Cauliflower have 1.4 times more Vitamin B9, 37.1 times more Vitamin C and 3.4 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
• While 7 oz of Rolls, hamburger or hot dog, whole wheat contain more Vitamin A, 8.8 times more Vitamin B1, 3.1 times more Vitamin B2, 8.9 times more Vitamin B3, 1.3 times more Vitamin B5, more Vitamin B12 and 5.1 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Rolls, hamburger or hot dog, whole wheat provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• 7 ounces of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Rolls, hamburger or hot dog, whole wheat:

• 7 ounces of Cauliflower have 1.2 times more Potassium and 2.6 times more Water than Rolls, hamburger or hot dog, whole wheat.
• While 7 oz of Rolls, hamburger or hot dog, whole wheat contain 9 times more Calcium, 6.1 times more Copper, 5.8 times more Iron, 5.4 times more Magnesium, 14.9 times more Manganese, 4.9 times more Phosphorus, 54.8 times more Selenium, 15.9 times more Sodium and 6.3 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 Rolls, hamburger or hot dog, whole wheat contain 10.8 times more Energy, 15.6 times more Fat, 7.1 times more Saturated Fat, 11.5 times more Omega 3, 100.1 times more Omega 6, 9 times more Carbohydrate, 3.1 times more Sugars, 2.5 times more Fructose, 3.1 times more Fiber and 6.4 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6