Comparing Nutrients in 7 ounces Garlic bread, frozen VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Garlic bread, frozen	Boiled Cauliflower	Recommended Dietary Allowance
Energy	24% 695kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	32.7% 10.5g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	63% 10.7g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.7% 82.8g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	10% 7.32g	5.7% 4.13g	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	1.7% 1.23g	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	% 0.83g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	12% 4.56g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.4% 0.92mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.2mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.16mg	26.4% 0.34mg	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	92% 369μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	98% 88mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.98% 18IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.6% 2.34mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.8% 58.5μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	3.97% 0.036mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	75.7% 6.05mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	11.4% 0.26mg	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	24.7% 173mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	1.7% 63g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic bread, frozen VS Boiled Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Garlic bread, frozen versus 7 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Garlic bread, frozen vs Boiled Cauliflower:

• 7 ounces of Garlic bread, frozen have 11 times more Vitamin B1, 3.5 times more Vitamin B2, 10.1 times more Vitamin B3, 1.3 times more Vitamin B5, 4.2 times more Vitamin B9, more Vitamin B12, 16.9 times more Vitamin E and 2.1 times more Vitamin K than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 2.1 times more Vitamin B6 and 221.5 times more Vitamin C than Garlic bread, frozen.
• 7 ounces of Garlic bread, frozen have insufficient amounts of Vitamin C
• 7 ounces of Boiled Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• Both Garlic bread, frozen as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Garlic bread, frozen vs Boiled Cauliflower:

• 7 ounces of Garlic bread, frozen have 1.7 times more Calcium, 6 times more Copper, 9.5 times more Iron, 2.6 times more Magnesium, 3.3 times more Manganese, 2.7 times more Phosphorus, 27.7 times more Selenium, 36.3 times more Sodium and 5.1 times more Zinc than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 1.4 times more Potassium and 2.9 times more Water than Garlic bread, frozen.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Garlic bread, frozen have 15.2 times more Energy, 36.9 times more Fat, 75.4 times more Saturated Fat, 107.6 times more Omega 6, 10.2 times more Carbohydrate, 1.8 times more Sugars and 4.5 times more Protein than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 4.4 times more Omega 3 than Garlic bread, frozen.
• Both Garlic bread, frozen and Boiled Cauliflower offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6