Comparing Nutrients in 100 grams Boiled Cauliflower VS Long Rice Chinese Noodles

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Long Rice Chinese Noodles	0%	0%	100%

Macro Nutrients

	Boiled Cauliflower	Long Rice Chinese Noodles	Recommended Dietary Allowance
Energy	0.79% 23kcal	12% 351kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	0.062% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.1% 0.017g	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	66.2% 86g	130g per day for Men 19-50 years
Sugars	2.87% 2.08g	0% 0g	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	6.05% 2.3g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	0.29% 0.16g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Long Rice Chinese Noodles	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.56% 0.41mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	3.85% 0.05mg	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	0.5% 2μg	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	49.2% 44.3mg	0% 0mg	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	0.47% 0.07mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Long Rice Chinese Noodles	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	9% 0.081mg	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	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	4.35% 0.1mg	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	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	0.29% 10mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	14.4% 7.9μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.36% 13.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Long Rice Chinese Noodles per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Cauliflower versus 100 g of Long Rice Chinese Noodles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Cauliflower vs Long Rice Chinese Noodles:

• 100 grams of Boiled Cauliflower have more Vitamin B2, 2.1 times more Vitamin B3, 5.1 times more Vitamin B5, 3.5 times more Vitamin B6, 22 times more Vitamin B9, more Vitamin C and more Vitamin K than Long Rice Chinese Noodles.
• While 100 g of Long Rice Chinese Noodles, dehydrated contain 3.6 times more Vitamin B1 than Boiled and Drained Cauliflower.
• 100 grams of Long Rice Chinese Noodles have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Cauliflower as well as Long Rice Chinese Noodles, dehydrated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Boiled Cauliflower vs Long Rice Chinese Noodles:

• 100 grams of Boiled Cauliflower have 3 times more Magnesium, 1.3 times more Manganese, 14.2 times more Potassium and 6.9 times more Water than Long Rice Chinese Noodles.
• While 100 g of Long Rice Chinese Noodles, dehydrated contain 1.6 times more Calcium, 4.5 times more Copper, 6.8 times more Iron, 13.2 times more Selenium and 2.4 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Long Rice Chinese Noodles contain similar levels of Phosphorus per 100 grams.
• 100 grams of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc
• 100 grams of Long Rice Chinese Noodles lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Cauliflower have 167 times more Omega 3, more Sugars, 4.6 times more Fiber and 11.5 times more Protein than Long Rice Chinese Noodles.
• While 100 g of Long Rice Chinese Noodles, dehydrated contain 15.3 times more Energy and 20.9 times more Carbohydrate than Boiled and Drained Cauliflower.
• 100 grams of Boiled Cauliflower provide inadequate amounts of Energy
• 100 grams of Long Rice Chinese Noodles provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Cauliflower as well as Long Rice Chinese Noodles, dehydrated provide inadequate amounts of Omega 6 in 100 grams.