Comparing Nutrients in 7 ounces Cauliflower VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Unenriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%

Macro Nutrients

	Cauliflower	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.7% 0.54g	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	8.1% 1.38g	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	107% 139g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	2.5% 1.83g	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	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Unenriched Bleached 15% 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	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	15% 2.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	6.87% 0.089mg	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	15.4% 61.5μg	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	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	43% 0.39mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	49% 1.13mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	101% 55.8μg	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	21% 2.3mg	11mg per day for Men 19-50 years
Water	4.94% 183g	0.69% 25.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Cauliflower versus 7 oz of Unenriched Bleached 15% 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 Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 7 ounces of Cauliflower have 1.6 times more Vitamin B5, 4.1 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 51.7 times more Vitamin K than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 7 oz of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 3.9 times more Vitamin B1 and 2.4 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Unenriched Bleached 15% 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 Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 7 ounces of Cauliflower have 1.3 times more Calcium, 2.5 times more Potassium, 15 times more Sodium and 7.2 times more Water than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 7 oz of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 5 times more Copper, 3 times more Iron, 2.5 times more Magnesium, 3.7 times more Manganese, 2.9 times more Phosphorus, 46.8 times more Selenium and 4.3 times more Zinc than Raw Cauliflower.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium
• 7 ounces of Unenriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 2.1 times more Sugars than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 7 oz of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 14.5 times more Energy, 43.4 times more Omega 6, 14.1 times more Carbohydrate and 8 times more Protein than Raw Cauliflower.
• Both Cauliflower and Unenriched Bleached 15% 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 Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in seven ounces.