Comparing Nutrients in 100 grams Cauliflower VS Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Rye Bread	13%	12%	75%

Macro Nutrients

	Cauliflower	Rye Bread	Recommended Dietary Allowance
Energy	0.86% 25kcal	8.93% 259kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.82% 4.97g	37% 48.3g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	5.3% 3.85g	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	1.34% 0.97g	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	% 0.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Rye Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	25.8% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	23.8% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	5.77% 0.075mg	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	14.3% 57μg	27.5% 110μg	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	53.6% 48.2mg	0.44% 0.4mg	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	0.53% 0.08mg	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Rye Bread	Recommended Dietary Allowance
Calcium	2.2% 22mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	1.28% 51μg	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	5.25% 0.42mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	36% 0.82mg	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	6.3% 44mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	56% 31μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	40.2% 603mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	2.5% 92g	1% 37.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Rye Bread per 100 g

Compare the macro and micronutrient content in 100 g of Cauliflower versus 100 g of Rye Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cauliflower vs Rye Bread:

• 100 grams of Cauliflower have 1.5 times more Vitamin B5, 2.5 times more Vitamin B6, 120.5 times more Vitamin C and 12.9 times more Vitamin K than Rye Bread.
• While 100 g of Rye Bread contain 8.7 times more Vitamin B1, 5.6 times more Vitamin B2, 7.5 times more Vitamin B3, 1.9 times more Vitamin B9 and 4.1 times more Vitamin E than Raw Cauliflower.
• 100 grams of Cauliflower have insufficient amounts of Vitamin E
• 100 grams of Rye Bread have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Rye Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Rye Bread:

• 100 grams of Cauliflower have 1.8 times more Potassium and 2.5 times more Water than Rye Bread.
• While 100 g of Rye Bread contain 3.3 times more Calcium, 4.8 times more Copper, 6.7 times more Iron, 2.7 times more Magnesium, 5.3 times more Manganese, 2.8 times more Phosphorus, 51.5 times more Selenium, 20.1 times more Sodium and 4.2 times more Zinc than Raw Cauliflower.
• 100 grams of Cauliflower lack sufficient amounts of Selenium
• Both Raw Cauliflower as well as Rye Bread lack sufficient amounts of Fluoride in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Rye Bread contain 10.4 times more Energy, 11.8 times more Fat, 4 times more Omega 3, 46.2 times more Omega 6, 9.7 times more Carbohydrate, 2 times more Sugars, 2.9 times more Fiber and 4.4 times more Protein than Raw Cauliflower.
• 100 grams of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6