Comparing Nutrients in 7 ounces Cooked Enriched Pasta VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Enriched Pasta	15%	5%	80%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cooked Enriched Pasta	Cauliflower	Recommended Dietary Allowance
Energy	11% 314kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	3.44% 0.59g	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	47% 61.2g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	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	0.082% 0.06g	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	% 0.079g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Enriched Pasta	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.3% 0.54mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.35mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	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	36.2% 145μg	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	0.79% 0.12mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Enriched Pasta	Cauliflower	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	31.8% 2.54mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	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	16.4% 115mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	2.57% 87.3mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	95% 52.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	3.33% 123g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Enriched Pasta VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Enriched Pasta versus 7 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Enriched Pasta vs Cauliflower:

• 7 ounces of Cooked Enriched Pasta have 5.5 times more Vitamin B1, 2.3 times more Vitamin B2, 3.3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 6 times more Vitamin B5, 3.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Cooked Enriched Pasta.
• 7 ounces of Cooked Enriched Pasta have insufficient amounts of Vitamin C and Vitamin K
• Both Cooked Enriched Pasta 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 Cooked Enriched Pasta vs Cauliflower:

• 7 ounces of Cooked Enriched Pasta have 2.6 times more Copper, 3 times more Iron, 2.1 times more Manganese, 1.3 times more Phosphorus, 44 times more Selenium and 1.9 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3.1 times more Calcium, 6.8 times more Potassium, 30 times more Sodium and 1.5 times more Water than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta and Cauliflower contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cooked Enriched Pasta lack sufficient amounts of Calcium and Potassium
• 7 ounces of Cauliflower lack sufficient amounts of Selenium
• Both Cooked Enriched Pasta as well as Raw Cauliflower lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Enriched Pasta have 6.3 times more Energy, 6.2 times more Carbohydrate and 3 times more Protein than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3.4 times more Sugars than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta and Cauliflower offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Cooked Enriched Pasta as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.