Comparing Nutrients in 7 ounces English muffins, whole grain white VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
English muffins, whole grain white	11%	6%	83%
Cauliflower	26%	8%	66%

Macro Nutrients

	English muffins, whole grain white	Cauliflower	Recommended Dietary Allowance
Energy	16.8% 486kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	4.8% 3.47g	5.23% 3.8g	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	NA	2.66% 1.92g	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	NA	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	25% 14g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	English muffins, whole grain white	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.5% 0.52mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	28% 0.37mg	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	34.7% 139μg	28.3% 113μg	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	0% 0mg	106% 96mg	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	3.3% 0.5mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	English muffins, whole grain white	Cauliflower	Recommended Dietary Allowance
Calcium	27.8% 278mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	62.8% 5.02mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	13.4% 0.31mg	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	36% 252mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	62.4% 34.3μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	51% 766mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	2.1% 78.3g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: English muffins, whole grain white VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of English muffins, whole grain white versus 7 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of English muffins, whole grain white vs Cauliflower:

• 7 ounces of English muffins, whole grain white have 5.3 times more Vitamin B1, 3 times more Vitamin B2, 4.2 times more Vitamin B3 and 1.2 times more Vitamin B9 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3.3 times more Vitamin B6, more Vitamin C and 6.7 times more Vitamin K than English muffins, whole grain white.
• 7 ounces of English muffins, whole grain white have insufficient amounts of Vitamin C and Vitamin K
• Both English muffins, whole grain white as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for English muffins, whole grain white vs Cauliflower:

• 7 ounces of English muffins, whole grain white have 6.4 times more Calcium, 4.2 times more Copper, 6 times more Iron, 2.2 times more Magnesium, 2.9 times more Phosphorus, 28.8 times more Selenium, 12.9 times more Sodium and 3.6 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.3 times more Potassium and 2.3 times more Water than English muffins, whole grain white.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of English muffins, whole grain white have 9.8 times more Energy, 10.1 times more Carbohydrate, 1.8 times more Fiber and 3.7 times more Protein than Cauliflower.
• Both English muffins, whole grain white and Cauliflower offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both English muffins, whole grain white as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.