Comparing Nutrients in 100 grams Boiled Cauliflower VS Garlic bread, frozen

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Boiled Cauliflower	Garlic bread, frozen	Recommended Dietary Allowance
Energy	0.79% 23kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	17% 16.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	16.5% 5.3g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	31.7% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.16% 4.1g	32% 41.7g	130g per day for Men 19-50 years
Sugars	2.87% 2.08g	5.1% 3.7g	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	0.86% 0.62g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	38.5% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.56% 0.41mg	26% 4.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	6.4% 0.083mg	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	11% 44μg	46.5% 186μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.33% 0.08μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	49.2% 44.3mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.5% 9IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.47% 0.07mg	7.87% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 14μg	24.6% 29.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	12% 0.11mg	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	4% 0.32mg	38% 3.05mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	19% 0.44mg	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	4.57% 32mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	3.03% 103mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	36.3% 544mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.86% 31.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Garlic bread, frozen per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Cauliflower versus 100 g of Garlic bread, frozen to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Cauliflower vs Garlic bread, frozen:

• 100 grams of Boiled Cauliflower have 2.1 times more Vitamin B6 and 221.5 times more Vitamin C than Garlic bread, frozen.
• While 100 g of Garlic bread, frozen contain 11 times more Vitamin B1, 3.5 times more Vitamin B2, 10.1 times more Vitamin B3, 1.3 times more Vitamin B5, 4.2 times more Vitamin B9, more Vitamin B12, 16.9 times more Vitamin E and 2.1 times more Vitamin K than Boiled and Drained Cauliflower.
• 100 grams of Boiled Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• 100 grams of Garlic bread, frozen have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as Garlic bread, frozen have insufficient amounts of Vitamin A and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Cauliflower vs Garlic bread, frozen:

• 100 grams of Boiled Cauliflower have 1.4 times more Potassium and 2.9 times more Water than Garlic bread, frozen.
• While 100 g of Garlic bread, frozen contain 1.7 times more Calcium, 6 times more Copper, 9.5 times more Iron, 2.6 times more Magnesium, 3.3 times more Manganese, 2.7 times more Phosphorus, 27.7 times more Selenium, 36.3 times more Sodium and 5.1 times more Zinc than Boiled and Drained Cauliflower.
• 100 grams of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Cauliflower have 4.4 times more Omega 3 than Garlic bread, frozen.
• While 100 g of Garlic bread, frozen contain 15.2 times more Energy, 36.9 times more Fat, 75.4 times more Saturated Fat, 107.6 times more Omega 6, 10.2 times more Carbohydrate, 1.8 times more Sugars and 4.5 times more Protein than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Garlic bread, frozen offer comparable quantities of Fiber per 100 grams.
• 100 grams of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6