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

Macros Ratio

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

Macro Nutrients

	Snacks, peas, roasted, wasabi-flavored	Cauliflower	Recommended Dietary Allowance
Energy	59% 1715kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	57.7% 56g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	65.6% 21g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.22g	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	190% 247g	15% 19.7g	130g per day for Men 19-50 years
Sugars	77.2% 56g	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	4.27% 3.1g	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	% 0.95g	% 3.73g	g per day for Men 19-50 years
Sucrose	% 50.4g	% 0g	g per day for Men 19-50 years
Fiber	39.7% 15g	21% 7.94g	38g per day for Men 19-50 years
Protein	100% 56g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Cauliflower	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	203% 2.44mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	167% 2.17mg	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	137% 548μg	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	61% 9.17mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	166% 200μg	51.3% 61.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Cauliflower	Recommended Dietary Allowance
Calcium	49% 488mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	189% 15mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	96% 405mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	216% 4.98mg	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	153% 1072mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	85.4% 2905mg	35% 1187mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	79.4% 1191mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.74% 27.5g	9.88% 365g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Snacks, peas, roasted, wasabi-flavored 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, peas, roasted, wasabi-flavored vs Cauliflower:

• 14 ounces of Snacks, peas, roasted, wasabi-flavored have 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 Cauliflower.
• While 14 oz of Raw Cauliflower contain 1.4 times more Vitamin B5 and more Vitamin C than Snacks, peas, roasted, wasabi-flavored.
• 14 ounces of Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin C
• 14 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Snacks, peas, roasted, wasabi-flavored as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Snacks, peas, roasted, wasabi-flavored have 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 Cauliflower.
• While 14 oz of Raw Cauliflower contain 13.3 times more Water than Snacks, peas, roasted, wasabi-flavored.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium
• Both Snacks, peas, roasted, wasabi-flavored as well as Raw Cauliflower lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, peas, roasted, wasabi-flavored have 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 Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6