Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Cookies, chocolate cream covered biscuit sticks

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%

Macro Nutrients

	Boiled Cauliflower	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Energy	7.93% 230kcal	154% 4470kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	393% 126g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	395% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	393% 511g	130g per day for Men 19-50 years
Sugars	28.7% 21g	345% 250g	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	60.5% 23g	132% 50g	38g per day for Men 19-50 years
Protein	33% 18.4g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	37% 0.48mg	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	110% 440μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	167% 4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	492% 443mg	0% 0mg	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	4.67% 0.7mg	591% 88.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Calcium	16% 160mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	250% 2.25mg	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	40% 3.2mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	NA	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	45.7% 320mg	263% 1840mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	267% 147μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	142% 2130mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	82% 9mg	11mg per day for Men 19-50 years
Water	25% 930g	4.08% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Cookies, chocolate cream covered biscuit sticks per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Cauliflower versus 1 kg of Cookies, chocolate cream covered biscuit sticks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Cauliflower vs Cookies, chocolate cream covered biscuit sticks:

• 1 kilogram of Boiled Cauliflower has 3.6 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and 8.1 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• While 1 kg of Cookies, chocolate cream covered biscuit sticks contains 1.7 times more Vitamin B1, 3.8 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12 and 126.7 times more Vitamin E than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• 1 kilogram of Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Cauliflower as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cauliflower vs Cookies, chocolate cream covered biscuit sticks:

• 1 kilogram of Boiled Cauliflower has 6.2 times more Water than Cookies, chocolate cream covered biscuit sticks.
• While 1 kg of Cookies, chocolate cream covered biscuit sticks contains 3.1 times more Calcium, 12.5 times more Copper, 2.8 times more Iron, 4 times more Magnesium, 5.8 times more Phosphorus, 1.3 times more Potassium, 24.5 times more Selenium, 14.2 times more Sodium and 5.3 times more Zinc than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cauliflower has 23.9 times more Omega 3 than Cookies, chocolate cream covered biscuit sticks.
• While 1 kg of Cookies, chocolate cream covered biscuit sticks contains 19.4 times more Energy, 50 times more Fat, 179.8 times more Saturated Fat, 134.2 times more Omega 6, 12.4 times more Carbohydrate, 12 times more Sugars, 2.2 times more Fiber and 5.4 times more Protein than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Cookies, chocolate cream covered biscuit sticks provide inadequate amounts of Omega 3