Comparing Nutrients in 100 grams Cauliflower VS Long Rice Chinese Noodles

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Long Rice Chinese Noodles	0%	0%	100%

Macro Nutrients

	Cauliflower	Long Rice Chinese Noodles	Recommended Dietary Allowance
Energy	0.86% 25kcal	12% 351kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.062% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	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	3.82% 4.97g	66.2% 86g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	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	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	1.3% 0.5g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	0.29% 0.16g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Long Rice Chinese Noodles	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	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	14.3% 57μg	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	53.6% 48.2mg	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	0.53% 0.08mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Long Rice Chinese Noodles	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	9% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	5.25% 0.42mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	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	6.3% 44mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	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	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.36% 13.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of 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 Cauliflower vs Long Rice Chinese Noodles:

• 100 grams of Cauliflower have more Vitamin B2, 2.5 times more Vitamin B3, 6.7 times more Vitamin B5, 3.7 times more Vitamin B6, 28.5 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 times more Vitamin B1 than Raw Cauliflower.
• 100 grams of Long Rice Chinese Noodles have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C and Vitamin K
• Both Raw 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 Cauliflower vs Long Rice Chinese Noodles:

• 100 grams of Cauliflower have 5 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 29.9 times more Potassium, 3 times more Sodium and 6.9 times more Water than Long Rice Chinese Noodles.
• While 100 g of Long Rice Chinese Noodles, dehydrated contain 2.1 times more Copper, 5.2 times more Iron, 13.2 times more Selenium and 1.5 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Long Rice Chinese Noodles contain similar levels of Calcium per 100 grams.
• 100 grams of Cauliflower lack sufficient amounts of Selenium
• 100 grams of Long Rice Chinese Noodles lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cauliflower have more Sugars, 4 times more Fiber and 12 times more Protein than Long Rice Chinese Noodles.
• While 100 g of Long Rice Chinese Noodles, dehydrated contain 14 times more Energy and 17.3 times more Carbohydrate than Raw Cauliflower.
• 100 grams of Cauliflower provide inadequate amounts of Energy
• 100 grams of Long Rice Chinese Noodles provide inadequate amounts of Fiber and Protein
• Both Raw Cauliflower as well as Long Rice Chinese Noodles, dehydrated provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.