Comparing Nutrients in 14 ounces Cookies, graham crackers, chocolate-coated VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Cauliflower	Recommended Dietary Allowance
Energy	68.4% 1984kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	106% 102g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	213% 68.3g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	105% 18g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	15% 19.7g	130g per day for Men 19-50 years
Sugars	204% 148g	10.5% 7.6g	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	5.3% 3.85g	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	% 3.73g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23% 8.73g	21% 7.94g	38g per day for Men 19-50 years
Protein	28.3% 16g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.3% 1.07mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	56% 0.73mg	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	49.6% 198μg	56.6% 226μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	213% 191mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.66% 3.97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26% 3.93mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	51.3% 61.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Cauliflower	Recommended Dietary Allowance
Calcium	18.3% 183mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.099% 3.97μg	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	99% 7.94mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	26.7% 0.62mg	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	49.3% 345mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	35% 1187mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	70% 1052mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	9.88% 365g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, graham crackers, chocolate-coated VS Cauliflower per 14 oz

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

Lets compare vitamin content per 14 ounces of Cookies, graham crackers, chocolate-coated vs Cauliflower:

• 14 ounces of Cookies, graham crackers, chocolate-coated have 5.4 times more Vitamin B1, 2.5 times more Vitamin B2, 3.4 times more Vitamin B3, more Vitamin B12 and 12.4 times more Vitamin E than Cauliflower.
• While 14 oz of Raw Cauliflower contain 1.8 times more Vitamin B5, 2.9 times more Vitamin B6, 482 times more Vitamin C and 2.4 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cauliflower provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin C
• 14 ounces of Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cookies, graham crackers, chocolate-coated as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cookies, graham crackers, chocolate-coated vs Cauliflower:

• 14 ounces of Cookies, graham crackers, chocolate-coated have 2.1 times more Calcium, 5 times more Copper, 4.8 times more Iron, 3 times more Manganese, 2 times more Phosphorus, 18.5 times more Selenium and 8.8 times more Sodium than Cauliflower.
• While 14 oz of Raw Cauliflower contain 1.4 times more Zinc and 46 times more Water than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cauliflower contain similar levels of Magnesium and Potassium per 14 ounces.
• 14 ounces of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc
• 14 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, graham crackers, chocolate-coated have 20 times more Energy, 92.1 times more Fat, 132.3 times more Saturated Fat, 3.5 times more Omega 3, 281.6 times more Omega 6, 13.4 times more Carbohydrate, 19.5 times more Sugars and 2.1 times more Protein than Cauliflower.
• Both Cookies, graham crackers, chocolate-coated and Cauliflower offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6