Comparing Nutrients in 100 grams Boiled Cauliflower VS Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Boiled Cauliflower	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	0.79% 23kcal	12% 352kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	3.02% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	6.25% 1.06g	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	56.4% 73.4g	130g per day for Men 19-50 years
Sugars	2.87% 2.08g	3.78% 2.74g	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	0.41% 0.3g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.56% 0.41mg	54.3% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	21.8% 0.28mg	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	17.3% 69μg	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	NA	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	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 14μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	55.2% 0.5mg	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	45.3% 3.62mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	30.5% 128mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	130% 3mg	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	49% 343mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	12.8% 434mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	141% 77.6μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.22% 8.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Whole Wheat Pasta per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Cauliflower versus 100 g of Whole Wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Cauliflower vs Whole Wheat Pasta:

• 100 grams of Boiled Cauliflower have 9.9 times more Vitamin K than Whole Wheat Pasta.
• While 100 g of Dry Whole-Wheat Pasta contain 9.7 times more Vitamin B1, 4.2 times more Vitamin B2, 21.2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 6.6 times more Vitamin E than Boiled and Drained Cauliflower.
• 100 grams of Boiled Cauliflower have insufficient amounts of Vitamin E
• 100 grams of Whole Wheat Pasta have insufficient amounts of Vitamin K
• Both Boiled and Drained Cauliflower as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Cauliflower vs Whole Wheat Pasta:

• 100 grams of Boiled Cauliflower have 11.3 times more Water than Whole Wheat Pasta.
• While 100 g of Dry Whole-Wheat Pasta contain 1.8 times more Calcium, 27.6 times more Copper, 11.3 times more Iron, 14.2 times more Magnesium, 22.6 times more Manganese, 10.7 times more Phosphorus, 3.1 times more Potassium, 129.3 times more Selenium and 17.5 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 2.4 times more Omega 3 than Whole Wheat Pasta.
• While 100 g of Dry Whole-Wheat Pasta contain 15.3 times more Energy, 6.5 times more Fat, 21.3 times more Omega 6, 17.9 times more Carbohydrate, 1.3 times more Sugars, 4 times more Fiber and 7.5 times more Protein than Boiled and Drained Cauliflower.
• 100 grams of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6