Comparing Nutrients in 7 ounces Enriched Tortilla Mix White Wheat Flour VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Enriched Tortilla Mix White Wheat Flour	Boiled Cauliflower	Recommended Dietary Allowance
Energy	27.7% 804kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	21.7% 21g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.14g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	15.3% 0.24g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.78g	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	102% 133g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	12% 4.56g	38g per day for Men 19-50 years
Protein	34.2% 19g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Enriched Tortilla Mix White Wheat Flour	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	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	75.3% 0.98mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	67.5% 270μg	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	21.7% 3.25mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Tortilla Mix White Wheat Flour	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	40.7% 407mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	175% 14mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	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	59.5% 417mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	89.6% 1343mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.54% 20g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Tortilla Mix White Wheat Flour VS Boiled Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Enriched Tortilla Mix White 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 Tortilla Mix White Wheat Flour vs Boiled Cauliflower:

• 7 ounces of Enriched Tortilla Mix White Wheat Flour have 17.5 times more Vitamin B1, 9.5 times more Vitamin B2, 14.2 times more Vitamin B3, 3.1 times more Vitamin B9 and 23.4 times more Vitamin E than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 1.3 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin C and 12.5 times more Vitamin K than Enriched Tortilla Mix White Wheat Flour.
• 7 ounces of Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Enriched Tortilla Mix White Wheat Flour as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Enriched Tortilla Mix White Wheat Flour vs Boiled Cauliflower:

• 7 ounces of Enriched Tortilla Mix White Wheat Flour have 12.8 times more Calcium, 5.6 times more Copper, 22 times more Iron, 2.3 times more Magnesium, 4.7 times more Manganese, 6.6 times more Phosphorus, 45.1 times more Sodium and 3.8 times more Zinc than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 1.4 times more Potassium and 9.2 times more Water than Enriched Tortilla Mix White Wheat Flour.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Enriched Tortilla Mix White Wheat Flour have 17.6 times more Energy, 23.6 times more Fat, 58.6 times more Saturated Fat, 28 times more Omega 6, 16.3 times more Carbohydrate and 5.3 times more Protein than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 1.4 times more Omega 3 than Enriched Tortilla Mix White Wheat Flour.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6