Comparing Nutrients in 7 ounces Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Cauliflower	26%	8%	66%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Cauliflower	Recommended Dietary Allowance
Energy	16.4% 476kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	9.14% 8.87g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	6.06% 1.94g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.98g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 92g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	9.14% 6.63g	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	2.16% 1.57g	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	% 2g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	26.6% 10g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	13.5% 7.56g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.3% 1mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	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	5.65% 0.073mg	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	7.44% 29.8μg	28.3% 113μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	106% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Cauliflower	Recommended Dietary Allowance
Calcium	31.6% 316mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	78.6% 6.3mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	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	15.6% 109mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	58.3% 875mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	2.35% 87g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread versus 7 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Cauliflower:

• 7 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread have 10.2 times more Vitamin B1, 8.4 times more Vitamin B2 and 6.7 times more Vitamin B3 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 5 times more Vitamin B6 and 3.8 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparing minerals per 7 ounces for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Cauliflower:

• 7 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread have 7.2 times more Calcium, 2.2 times more Copper, 7.5 times more Iron, 1.3 times more Phosphorus, 14.7 times more Sodium and 1.7 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.4 times more Magnesium, 4.5 times more Potassium and 2.1 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Cauliflower contain similar levels of Manganese per seven ounces.
• 7 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Potassium
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread have 9.6 times more Energy, 16 times more Fat, 7.5 times more Saturated Fat, 31 times more Omega 6, 9.3 times more Carbohydrate, 1.7 times more Sugars, 2.6 times more Fiber and 2 times more Protein than Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Raw Cauliflower provide inadequate amounts of Omega 3 in seven ounces.