Comparing Nutrients in 7 ounces Cauliflower VS Enriched Bleached 11.5% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Enriched Bleached 11.5% Protein White (industrial) Wheat Flour	13%	4%	83%

Macro Nutrients

	Cauliflower	Enriched Bleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	2.97% 2.88g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	8.56% 1.45g	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	113% 146g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	3.07% 2.22g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.3g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	40.8% 23g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Enriched Bleached 11.5% Protein White (industrial) Wheat Flour	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	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	68% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	4.9% 0.064mg	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	84.3% 337μg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Enriched Bleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	35.5% 0.32mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	58.6% 1.35mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	99% 54.6μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	4.94% 183g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Enriched Bleached 11.5% Protein White (industrial) Wheat Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Cauliflower versus 7 oz of Enriched Bleached 11.5% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cauliflower vs Enriched Bleached 11.5% Protein White (industrial) Wheat Flour:

• 7 ounces of Cauliflower have 1.6 times more Vitamin B5, 5.8 times more Vitamin B6, more Vitamin C and 51.7 times more Vitamin K than Enriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• While 7 oz of Enriched Bleached 11.5% Protein White (industrial) Wheat Flour contain 14.7 times more Vitamin B1, 7.4 times more Vitamin B2, 11.7 times more Vitamin B3 and 3 times more Vitamin B9 than Raw Cauliflower.
• 7 ounces of Enriched Bleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Enriched Bleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Enriched Bleached 11.5% Protein White (industrial) Wheat Flour:

• 7 ounces of Cauliflower have 2.2 times more Potassium, 15 times more Sodium and 7.3 times more Water than Enriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• While 7 oz of Enriched Bleached 11.5% Protein White (industrial) Wheat Flour contain 4.1 times more Copper, 12 times more Iron, 2 times more Magnesium, 4.4 times more Manganese, 2.5 times more Phosphorus, 45.8 times more Selenium and 3.1 times more Zinc than Raw Cauliflower.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 1.7 times more Sugars than Enriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• While 7 oz of Enriched Bleached 11.5% Protein White (industrial) Wheat Flour contain 14.5 times more Energy, 45.8 times more Omega 6, 14.9 times more Carbohydrate and 6 times more Protein than Raw Cauliflower.
• Both Cauliflower and Enriched Bleached 11.5% Protein White (industrial) Wheat Flour offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Raw Cauliflower as well as Enriched Bleached 11.5% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in seven ounces.