Comparing Nutrients in 14 ounces Snacks, corn-based, extruded, chips, plain VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, plain	4%	54%	42%
Cauliflower	26%	8%	66%

Macro Nutrients

	Snacks, corn-based, extruded, chips, plain	Cauliflower	Recommended Dietary Allowance
Energy	73.8% 2139kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	136% 132g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	69% 1.1g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	377% 64g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 227g	15% 19.7g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	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	0% 0g	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	% 0g	% 3.73g	g per day for Men 19-50 years
Sucrose	% 1.07g	% 0g	g per day for Men 19-50 years
Fiber	41.8% 16g	21% 7.94g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, plain	Cauliflower	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	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	7.94% 31.8μg	56.6% 226μg	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	213% 191mg	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	191% 28.7mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	51.3% 61.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, plain	Cauliflower	Recommended Dietary Allowance
Calcium	54.8% 548mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	5.15% 206μg	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	59.5% 4.76mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	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	110% 770mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	35% 1187mg	3400mg per day for Men 19-50 years
Selenium	55% 30μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	136% 2040mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	9.88% 365g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, chips, plain VS Cauliflower per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, corn-based, extruded, chips, plain versus 14 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, corn-based, extruded, chips, plain vs Cauliflower:

• 14 ounces of Snacks, corn-based, extruded, chips, plain have 1.3 times more Vitamin B2, 1.7 times more Vitamin B3 and 90.4 times more Vitamin E than Cauliflower.
• While 14 oz of Raw Cauliflower contain 3.5 times more Vitamin B5, 7.1 times more Vitamin B9, more Vitamin C and 2.5 times more Vitamin K than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Cauliflower provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
• 14 ounces of Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin C
• 14 ounces of Cauliflower have insufficient amounts of Vitamin E
• Both Snacks, corn-based, extruded, chips, plain as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, corn-based, extruded, chips, plain vs Cauliflower:

• 14 ounces of Snacks, corn-based, extruded, chips, plain have 6.3 times more Calcium, 2.6 times more Copper, 2.9 times more Iron, 4.8 times more Magnesium, 2.1 times more Manganese, 4.4 times more Phosphorus, 12.7 times more Selenium, 17.1 times more Sodium and 4.8 times more Zinc than Cauliflower.
• While 14 oz of Raw Cauliflower contain 2.1 times more Potassium and 86 times more Water than Snacks, corn-based, extruded, chips, plain.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium
• Both Snacks, corn-based, extruded, chips, plain as well as Raw Cauliflower lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, corn-based, extruded, chips, plain have 21.6 times more Energy, 119.1 times more Fat, 33.3 times more Saturated Fat, 18.5 times more Omega 3, 1008.4 times more Omega 6, 11.5 times more Carbohydrate, 2 times more Fiber and 3.2 times more Protein than Cauliflower.
• While 14 oz of Raw Cauliflower contain 7.1 times more Sugars than Snacks, corn-based, extruded, chips, plain.
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6