Comparing Nutrients in 14 ounces Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Cauliflower	26%	8%	66%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Cauliflower	Recommended Dietary Allowance
Energy	53.8% 1560kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	37.8% 36.6g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.85g	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	182% 236g	15% 19.7g	130g per day for Men 19-50 years
Sugars	149% 108g	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	61.6% 23.4g	21% 7.94g	38g per day for Men 19-50 years
Protein	127% 71g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Cauliflower	Recommended Dietary Allowance
Vitamin A	22% 198μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.7% 1.03mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	328% 4.26mg	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	213% 853μg	56.6% 226μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	532% 12.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	85% 76.6mg	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	272% 40.8mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	51.3% 61.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Cauliflower	Recommended Dietary Allowance
Calcium	172% 1723mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	348% 3.14mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.04% 1.6μg	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	258% 20.6mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	81.3% 341mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	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	149% 1044mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	35% 1191mg	35% 1187mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	129% 1929mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	174% 19mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	1% 37.4g	9.88% 365g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Cauliflower per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors 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, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Cauliflower:

• 14 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have more Vitamin A, 5.2 times more Vitamin B1, 3 times more Vitamin B2, 3.7 times more Vitamin B3, 5.8 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin B12 and 128.4 times more Vitamin E than Cauliflower.
• While 14 oz of Raw Cauliflower contain 2.1 times more Vitamin B5, 2.5 times more Vitamin C and 9.1 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• 14 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin K
• 14 ounces of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Raw Cauliflower have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Cauliflower:

• 14 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 19.7 times more Calcium, 20.3 times more Copper, 12.4 times more Iron, 5.7 times more Magnesium, 7.1 times more Manganese, 6 times more Phosphorus, 10.2 times more Selenium, 16.2 times more Sodium and 17.9 times more Zinc than Cauliflower.
• While 14 oz of Raw Cauliflower contain 9.8 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Cauliflower contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Raw Cauliflower lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 15.7 times more Energy, 33 times more Fat, 36.1 times more Saturated Fat, 3 times more Omega 3, 76.4 times more Omega 6, 12 times more Carbohydrate, 14.3 times more Sugars, 3 times more Fiber and 9.3 times more Protein than Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6