Comparing Nutrients in 7 ounces Durum Wheat VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
Cauliflower	26%	8%	66%

Macro Nutrients

	Durum Wheat	Cauliflower	Recommended Dietary Allowance
Energy	23% 673kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	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	109% 141g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	NA	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	NA	10.4% 3.97g	38g per day for Men 19-50 years
Protein	48.5% 27g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.3% 0.83mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.6% 13.4mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	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	21.3% 85.3μg	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	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

	Durum Wheat	Cauliflower	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	87.3% 7mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	260% 5.98mg	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	144% 1008mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	323% 177μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	75% 8.26mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Durum Wheat VS Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Durum Wheat vs Cauliflower:

• 7 ounces of Durum Wheat have 8.4 times more Vitamin B1, 2 times more Vitamin B2, 13.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.3 times more Vitamin B6 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.3 times more Vitamin B9 and more Vitamin C than Durum Wheat.
• 7 ounces of Durum Wheat have insufficient amounts of Vitamin C
• Both Durum Wheat as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Durum Wheat vs Cauliflower:

• 7 ounces of Durum Wheat have 1.5 times more Calcium, 14.2 times more Copper, 8.4 times more Iron, 9.6 times more Magnesium, 19.4 times more Manganese, 11.5 times more Phosphorus, 1.4 times more Potassium, 149 times more Selenium and 15.4 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 15 times more Sodium and 8.4 times more Water than Durum Wheat.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Durum Wheat have 13.6 times more Energy, 8.8 times more Fat, 3.2 times more Omega 3, 58.1 times more Omega 6, 14.3 times more Carbohydrate and 7.1 times more Protein than Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6