Comparing Nutrients in 14 ounces Cauliflower VS Snacks, peas, roasted, wasabi-flavored

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%

Macro Nutrients

	Cauliflower	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Energy	3.42% 99kcal	59% 1715kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	57.7% 56g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	65.6% 21g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	42.5% 7.22g	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	190% 247g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	77.2% 56g	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	4.27% 3.1g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	% 0g	% 50.4g	g per day for Men 19-50 years
Fiber	21% 7.94g	39.7% 15g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	203% 2.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	167% 2.17mg	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	137% 548μg	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	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	61% 9.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	166% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	196% 1.76mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	0% 0μg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	96% 405mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	216% 4.98mg	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	153% 1072mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	85.4% 2905mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	79.4% 1191mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	119% 13mg	11mg per day for Men 19-50 years
Water	9.88% 365g	0.74% 27.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Snacks, peas, roasted, wasabi-flavored per 14 oz

Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Snacks, peas, roasted, wasabi-flavored to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cauliflower vs Snacks, peas, roasted, wasabi-flavored:

• 14 ounces of Cauliflower have 1.4 times more Vitamin B5 and more Vitamin C than Snacks, peas, roasted, wasabi-flavored.
• While 14 oz of Snacks, peas, roasted, wasabi-flavored contain more Vitamin A, 12.3 times more Vitamin B1, 5.2 times more Vitamin B2, 10 times more Vitamin B3, 3 times more Vitamin B6, 2.4 times more Vitamin B9, 28.9 times more Vitamin E and 3.2 times more Vitamin K than Raw Cauliflower.
• 14 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 14 ounces of Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cauliflower vs Snacks, peas, roasted, wasabi-flavored:

• 14 ounces of Cauliflower have 13.3 times more Water than Snacks, peas, roasted, wasabi-flavored.
• While 14 oz of Snacks, peas, roasted, wasabi-flavored contain 5.6 times more Calcium, 11.4 times more Copper, 9 times more Iron, 6.8 times more Magnesium, 8.1 times more Manganese, 6.1 times more Phosphorus, 2.4 times more Potassium, 12 times more Selenium, 10 times more Sodium and 12.3 times more Zinc than Raw Cauliflower.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium
• Both Raw Cauliflower as well as Snacks, peas, roasted, wasabi-flavored lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, peas, roasted, wasabi-flavored contain 17.3 times more Energy, 50.4 times more Fat, 40.7 times more Saturated Fat, 8.7 times more Omega 3, 113.8 times more Omega 6, 12.5 times more Carbohydrate, 7.4 times more Sugars, 1.9 times more Fiber and 7.3 times more Protein than Raw Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6