Comparing Nutrients in 100 grams Whole Wheat Pasta VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Whole Wheat Pasta	Frozen Cauliflower	Recommended Dietary Allowance
Energy	12% 352kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	3.02% 2.93g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	6.13% 0.098g	1.6g per day for Men 19-50 years
Omega 6	6.25% 1.06g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.4% 73.4g	3.6% 4.68g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	3.06% 2.22g	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	0.41% 0.3g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	24.2% 9.2g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	24.8% 14g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	2.72% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.8% 0.28mg	9.46% 0.12mg	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	17.3% 69μg	16% 64μg	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	NA	54.2% 48.8mg	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	3.07% 0.46mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	12.3% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	2.9% 29mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	55.2% 0.5mg	3.44% 0.031mg	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	45.3% 3.62mg	6.75% 0.54mg	8mg per day for Men 19-50 years
Magnesium	30.5% 128mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	8.57% 0.2mg	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	49% 343mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	5.68% 193mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.22% 8.2g	2.5% 93g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Whole Wheat Pasta have 8 times more Vitamin B1, 3.1 times more Vitamin B2, 20.3 times more Vitamin B3, 6.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 6.6 times more Vitamin E than Frozen Cauliflower.
• While 100 g of Frozen Cauliflower, Unprepared contain 10.6 times more Vitamin K than Dry Whole-Wheat Pasta.
• Both Whole Wheat Pasta and Frozen Cauliflower provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Whole Wheat Pasta have insufficient amounts of Vitamin K
• 100 grams of Frozen Cauliflower have insufficient amounts of Vitamin E
• Both Dry Whole-Wheat Pasta as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Whole Wheat Pasta have 1.3 times more Calcium, 16 times more Copper, 6.7 times more Iron, 10.7 times more Magnesium, 15.1 times more Manganese, 9.8 times more Phosphorus, 2.2 times more Potassium, 97 times more Selenium and 17.5 times more Zinc than Frozen Cauliflower.
• While 100 g of Frozen Cauliflower, Unprepared contain 11.3 times more Water than Dry Whole-Wheat Pasta.
• 100 grams of Frozen Cauliflower lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Whole Wheat Pasta have 14.7 times more Energy, 10.9 times more Fat, 36.7 times more Omega 6, 15.7 times more Carbohydrate, 1.2 times more Sugars, 4 times more Fiber and 6.9 times more Protein than Frozen Cauliflower.
• While 100 g of Frozen Cauliflower, Unprepared contain 1.4 times more Omega 3 than Dry Whole-Wheat Pasta.
• 100 grams of Frozen Cauliflower provide inadequate amounts of Energy and Omega 6