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

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%
Cauliflower	26%	8%	66%

Macro Nutrients

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Cauliflower	Recommended Dietary Allowance
Energy	24.8% 718kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	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	107% 139g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	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	% 0.06g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.88mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	84.3% 337μg	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	0.66% 0.099mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Cauliflower	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	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	126% 10mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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	36.3% 254mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	17.5% 593mg	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	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	0.69% 25.5g	4.94% 183g	3700g per day for Men 19-50 years

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

• 7 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 14.7 times more Vitamin B1, 7.4 times more Vitamin B2, 11.7 times more Vitamin B3 and 3 times more Vitamin B9 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.6 times more Vitamin B5, 4.1 times more Vitamin B6, more Vitamin C and 51.7 times more Vitamin K than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• 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 Raw 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 Cauliflower:

• 7 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 5 times more Copper, 12 times more Iron, 2.5 times more Magnesium, 3.7 times more Manganese, 2.9 times more Phosphorus, 46.8 times more Selenium and 4.3 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.3 times more Calcium, 2.5 times more Potassium, 15 times more Sodium and 7.2 times more Water than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• 7 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 14.5 times more Energy, 43.4 times more Omega 6, 14.1 times more Carbohydrate and 8 times more Protein than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.1 times more Sugars than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Cauliflower offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Raw Cauliflower provide inadequate amounts of Omega 3 in seven ounces.