Comparing Nutrients in 14 ounces Cauliflower VS Cookies, sugar wafer, chocolate-covered

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Cauliflower	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	3.42% 99kcal	72% 2088kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	214% 68.4g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	71.7% 1.15g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	91% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	201% 262g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	283% 205g	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	5.3% 3.85g	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	% 3.73g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	14.7% 0.19mg	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	56.6% 226μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	213% 191mg	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	2.1% 0.32mg	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	117% 1.05mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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% 1.67mg	61.5% 4.92mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	NA	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% 175mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	36.5% 548mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	9.88% 365g	0.19% 6.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cookies, sugar wafer, chocolate-covered per 14 oz

Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Cookies, sugar wafer, chocolate-covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cauliflower vs Cookies, sugar wafer, chocolate-covered:

• 14 ounces of Cauliflower have 3.8 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin C and 2.2 times more Vitamin K than Cookies, sugar wafer, chocolate-covered.
• While 14 oz of Cookies, sugar wafer, chocolate-covered contain 1.9 times more Vitamin B1, 3.6 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12 and 27 times more Vitamin E than Raw Cauliflower.
• 14 ounces of Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• 14 ounces of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cauliflower vs Cookies, sugar wafer, chocolate-covered:

• 14 ounces of Cauliflower have more Calcium and 53.2 times more Water than Cookies, sugar wafer, chocolate-covered.
• While 14 oz of Cookies, sugar wafer, chocolate-covered contain 6.8 times more Copper, 3 times more Iron, 3 times more Magnesium, 2.7 times more Phosphorus, 9 times more Selenium, 4.6 times more Sodium and 2.3 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Cookies, sugar wafer, chocolate-covered contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium
• 14 ounces of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookies, sugar wafer, chocolate-covered contain 21 times more Energy, 98.5 times more Fat, 132.6 times more Saturated Fat, 19.3 times more Omega 3, 242.9 times more Omega 6, 13.3 times more Carbohydrate, 27.1 times more Sugars, 1.7 times more Fiber and 1.8 times more Protein than Raw Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6