Comparing Nutrients in 100 calories Cauliflower VS Garlic bread, frozen

Weight per 100 calories

• Cauliflower: 400g
• Garlic bread, frozen: 28.6g

Garlic bread, frozen has 14 times more energy per unit of mass than Raw Cauliflower, which is high in comparison to other foods. Cauliflower having very low energy density.

Discover which food has more nutrients per 100 calories - Cauliflower or Garlic bread, frozen?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Cauliflower	Garlic bread, frozen	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.12g	4.9% 4.75g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.68% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	9.05% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	9.17% 12g	130g per day for Men 19-50 years
Sugars	10.5% 7.64g	1.45% 1.05g	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	5.35% 3.88g	0.24% 0.18g	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	% 3.76g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	21% 8g	1.88% 0.71g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	4.27% 2.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.41% 3.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	4.04% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.6% 0.74mg	1.82% 0.024mg	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	57% 228μg	13.3% 53μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.95% 0.023μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 193mg	0.063% 0.057mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.43% 2.57IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.13% 0.32mg	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.7% 62μg	7.02% 8.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	8.8% 88mg	0.77% 7.7mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	3.43% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	21% 1.68mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	1.56% 6.57mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	5.48% 0.13mg	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	25% 176mg	3.55% 25mg	700mg per day for Men 19-50 years
Potassium	35% 1196mg	0.87% 29.4mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	8.62% 4.74μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	10.4% 155mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	2.26% 0.25mg	11mg per day for Men 19-50 years
Water	9.95% 368g	0.25% 9.1g	3700g per day for Men 19-50 years

Cauliflower VS Garlic Bread, Frozen Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cauliflower or Garlic bread, frozen?

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

• 100 calories of Cauliflower have 1.5 times more Vitamin B1, 4.6 times more Vitamin B2, 1.7 times more Vitamin B3, 14.1 times more Vitamin B5, 31 times more Vitamin B6, 4.3 times more Vitamin B9, 3374 times more Vitamin C and 7.4 times more Vitamin K than Garlic bread, frozen.
• Both Cauliflower and Garlic bread, frozen provide similar amounts of Vitamin E per 100 calories.
• 100 calories of Garlic bread, frozen have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Cauliflower as well as Garlic bread, frozen have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Cauliflower have 11.4 times more Calcium, 5.1 times more Copper, 1.9 times more Iron, 9.1 times more Magnesium, 4.9 times more Manganese, 7.1 times more Phosphorus, 40.6 times more Potassium, 4.3 times more Zinc and 40.6 times more Water than Garlic bread, frozen.
• While 100 kcal of Garlic bread, frozen contain 2 times more Selenium and 1.3 times more Sodium than Raw Cauliflower.
• 100 calories of Garlic bread, frozen lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cauliflower have 5.5 times more Omega 3, 1.7 times more Carbohydrate, 7.2 times more Sugars, 21.9 times more Fructose, 11.2 times more Fiber and 3.2 times more Protein than Garlic bread, frozen.
• While 100 kcal of Garlic bread, frozen contain 4.2 times more Fat, 2.9 times more Saturated Fat and 24 times more Omega 6 than Raw Cauliflower.
• Both Cauliflower and Garlic bread, frozen offer comparable quantities of Energy per 100 calories.
• 100 calories of Cauliflower provide inadequate amounts of Omega 6
• 100 calories of Garlic bread, frozen provide inadequate amounts of Omega 3 and Fiber