Comparing Nutrients in 100 grams Whole Wheat Pasta VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Cauliflower	26%	8%	66%

Macro Nutrients

	Whole Wheat Pasta	Cauliflower	Recommended Dietary Allowance
Energy	12% 352kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	3.02% 2.93g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	6.25% 1.06g	0.094% 0.016g	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	3.82% 4.97g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	2.63% 1.9g	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	1.34% 0.97g	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	% 0.94g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0g	g per day for Men 19-50 years
Fiber	24.2% 9.2g	5.26% 2g	38g per day for Men 19-50 years
Protein	24.8% 14g	3.43% 1.92g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.8% 0.28mg	14% 0.18mg	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	14.3% 57μg	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	53.6% 48.2mg	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	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Cauliflower	Recommended Dietary Allowance
Calcium	2.9% 29mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	55.2% 0.5mg	4.33% 0.039mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	30.5% 128mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	6.74% 0.16mg	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	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	0.22% 8.2g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Pasta VS Cauliflower per 100 g

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

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

• 100 grams of Whole Wheat Pasta have 8.1 times more Vitamin B1, 3.6 times more Vitamin B2, 17.1 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 1.2 times more Vitamin B9 and 5.8 times more Vitamin E than Cauliflower.
• While 100 g of Raw Cauliflower contain 11.1 times more Vitamin K than Dry Whole-Wheat Pasta.
• 100 grams of Whole Wheat Pasta have insufficient amounts of Vitamin K
• 100 grams of Cauliflower have insufficient amounts of Vitamin E
• Both Dry Whole-Wheat Pasta as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Whole Wheat Pasta have 1.3 times more Calcium, 12.7 times more Copper, 8.6 times more Iron, 8.5 times more Magnesium, 19.2 times more Manganese, 7.8 times more Phosphorus, 1.5 times more Potassium, 129.3 times more Selenium and 11 times more Zinc than Cauliflower.
• While 100 g of Raw Cauliflower contain 5 times more Sodium and 11.2 times more Water than Dry Whole-Wheat Pasta.
• 100 grams of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Whole Wheat Pasta have 14.1 times more Energy, 10.5 times more Fat, 4.7 times more Omega 3, 66.4 times more Omega 6, 14.8 times more Carbohydrate, 1.4 times more Sugars, 4.6 times more Fiber and 7.2 times more Protein than Cauliflower.
• 100 grams of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6