Comparing Nutrients in 100 grams Durum Wheat VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Durum Wheat	Frozen Cauliflower	Recommended Dietary Allowance
Energy	11.7% 339kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	6.13% 0.098g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	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	54.7% 71g	3.6% 4.68g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	6.05% 2.3g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	2.72% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	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	10.8% 43μg	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	0% 0mg	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	NA	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.3% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	61.4% 0.55mg	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	44% 3.52mg	6.75% 0.54mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	131% 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	72.6% 508mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	5.68% 193mg	3400mg per day for Men 19-50 years
Selenium	163% 89.4μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	38% 4.16mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.3% 11g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Durum Wheat VS Frozen Cauliflower per 100 g

Compare the macro and micronutrient content in 100 g of Durum Wheat 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 Durum Wheat vs Frozen Cauliflower:

• 100 grams of Durum Wheat have 8.2 times more Vitamin B1, 1.7 times more Vitamin B2, 15.7 times more Vitamin B3, 6.9 times more Vitamin B5 and 3.4 times more Vitamin B6 than Frozen Cauliflower.
• While 100 g of Frozen Cauliflower, Unprepared contain 1.5 times more Vitamin B9 and more Vitamin C than Durum Wheat.
• 100 grams of Durum Wheat have insufficient amounts of Vitamin C
• Both Durum Wheat as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Durum Wheat vs Frozen Cauliflower:

• 100 grams of Durum Wheat have 1.5 times more Calcium, 17.8 times more Copper, 6.5 times more Iron, 12 times more Magnesium, 15.3 times more Manganese, 14.5 times more Phosphorus, 2.2 times more Potassium, 111.8 times more Selenium and 24.5 times more Zinc than Frozen Cauliflower.
• While 100 g of Frozen Cauliflower, Unprepared contain 8.5 times more Water than Durum Wheat.
• 100 grams of Frozen Cauliflower lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Durum Wheat have 14.1 times more Energy, 9.1 times more Fat, 32.1 times more Omega 6, 15.2 times more Carbohydrate and 6.8 times more Protein than Frozen Cauliflower.
• While 100 g of Frozen Cauliflower, Unprepared contain 2 times more Omega 3 than Durum Wheat.
• 100 grams of Frozen Cauliflower provide inadequate amounts of Energy and Omega 6