Comparing Nutrients in 7 ounces Enriched Bleached 15% Protein White (industrial) Wheat Flour VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Boiled Cauliflower	Recommended Dietary Allowance
Energy	24.8% 718kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	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	107% 139g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	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	0.082% 0.06g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	12% 4.56g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.88mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	84.3% 337μg	22% 87.3μg	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	98% 88mg	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	0.66% 0.099mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	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	126% 10mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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	36.3% 254mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	101% 55.8μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.69% 25.5g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 15% Protein White (industrial) Wheat Flour VS Boiled Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Enriched Bleached 15% Protein White (industrial) Wheat Flour 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 Enriched Bleached 15% Protein White (industrial) Wheat Flour vs Boiled Cauliflower:

• 7 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 17.5 times more Vitamin B1, 8.6 times more Vitamin B2, 14.5 times more Vitamin B3 and 3.9 times more Vitamin B9 than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 3.8 times more Vitamin B6, more Vitamin C and 46 times more Vitamin K than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Boiled Cauliflower provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C and Vitamin K
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Enriched Bleached 15% Protein White (industrial) Wheat Flour vs Boiled Cauliflower:

• 7 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 10.8 times more Copper, 15.8 times more Iron, 4.2 times more Magnesium, 4.3 times more Manganese, 4 times more Phosphorus, 46.8 times more Selenium and 6.8 times more Zinc than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 7.2 times more Water than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Boiled Cauliflower contain similar levels of Potassium per seven ounces.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Copper, Selenium and Zinc
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 15.7 times more Energy, 13.9 times more Omega 6, 17 times more Carbohydrate and 8.3 times more Protein than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 9.8 times more Omega 3 and 2.3 times more Sugars than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Boiled Cauliflower offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6