Comparing Nutrients in 14 ounces Snacks, sesame sticks, wheat-based, salted VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Snacks, sesame sticks, wheat-based, salted	8%	59%	33%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Snacks, sesame sticks, wheat-based, salted	Boiled Cauliflower	Recommended Dietary Allowance
Energy	74% 2147kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	150% 146g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	80.4% 25.7g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	241% 3.85g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	384% 65.2g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 185g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	11.4% 8.26g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	24% 9.13g	38g per day for Men 19-50 years
Protein	77.3% 43.3g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, sesame sticks, wheat-based, salted	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.7% 0.49mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.5% 6.16mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	40.3% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	53% 0.69mg	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	22% 87.3μg	43.7% 175μg	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	195% 176mg	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	102% 15.3mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	45.6% 54.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, sesame sticks, wheat-based, salted	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	67.5% 675mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	36.7% 2.94mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	22.8% 0.52mg	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	78.2% 548mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	123% 68μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	394% 5906mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	9.98% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, sesame sticks, wheat-based, salted VS Boiled Cauliflower per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, sesame sticks, wheat-based, salted versus 14 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, sesame sticks, wheat-based, salted vs Boiled Cauliflower:

• 14 ounces of Snacks, sesame sticks, wheat-based, salted have 2.9 times more Vitamin B1, 1.2 times more Vitamin B2, 3.8 times more Vitamin B3 and 55 times more Vitamin E than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 2.2 times more Vitamin B5, 2 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and 1.7 times more Vitamin K than Snacks, sesame sticks, wheat-based, salted.
• 14 ounces of Snacks, sesame sticks, wheat-based, salted have insufficient amounts of Vitamin C
• 14 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Snacks, sesame sticks, wheat-based, salted as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, sesame sticks, wheat-based, salted vs Boiled Cauliflower:

• 14 ounces of Snacks, sesame sticks, wheat-based, salted have 10.6 times more Calcium, 22.6 times more Copper, 2.3 times more Iron, 5 times more Magnesium, 6.8 times more Manganese, 4.3 times more Phosphorus, 1.2 times more Potassium, 28.5 times more Selenium, 99.2 times more Sodium and 6.9 times more Zinc than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 46.5 times more Water than Snacks, sesame sticks, wheat-based, salted.
• 14 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, sesame sticks, wheat-based, salted have 23.5 times more Energy, 81.6 times more Fat, 92.6 times more Saturated Fat, 5.8 times more Omega 3, 328.8 times more Omega 6, 11.3 times more Carbohydrate, 1.2 times more Fiber and 5.9 times more Protein than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 10.9 times more Sugars than Snacks, sesame sticks, wheat-based, salted.
• 14 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6