Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	6%	25%	69%

Macro Nutrients

	Boiled Cauliflower	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Energy	7.93% 230kcal	143% 4150kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	118% 114g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	255% 4.1g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	213% 36g	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	556% 723g	130g per day for Men 19-50 years
Sugars	28.7% 21g	591% 429g	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	100% 38g	38g per day for Men 19-50 years
Protein	33% 18.4g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	336% 3020μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	533% 6.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	301% 3.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	84.4% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	400% 5.2mg	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	230% 920μg	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	492% 443mg	1.1% 1mg	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	177% 26.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	62.5% 75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Calcium	16% 160mg	116% 1160mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	251% 2.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	1089% 87mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	460% 10.6mg	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	240% 1680mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	55.6% 1890mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	123% 1850mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	25% 930g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Cauliflower versus 1 kg of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Cauliflower vs Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• 1 kilogram of Boiled Cauliflower has 1.2 times more Vitamin B5, 443 times more Vitamin C and 1.8 times more Vitamin K than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While 1 kg of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contains 302 times more Vitamin A, 15.2 times more Vitamin B1, 7.5 times more Vitamin B2, 13.3 times more Vitamin B3, 3 times more Vitamin B6, 2.1 times more Vitamin B9 and 38 times more Vitamin E than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cauliflower vs Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• 1 kilogram of Boiled Cauliflower has 10 times more Water than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While 1 kg of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contains 7.3 times more Calcium, 12.6 times more Copper, 27.2 times more Iron, 7 times more Magnesium, 8 times more Manganese, 5.3 times more Phosphorus, 1.3 times more Potassium, 17.5 times more Selenium, 12.3 times more Sodium and 7.9 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 kg of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contains 18 times more Energy, 25.4 times more Fat, 20.5 times more Saturated Fat, 2.4 times more Omega 3, 72.4 times more Omega 6, 17.6 times more Carbohydrate, 20.6 times more Sugars, 1.7 times more Fiber and 3.1 times more Protein than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6