Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Snacks, granola bars, hard, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Snacks, granola bars, hard, chocolate chip	6%	32%	62%

Macro Nutrients

	Boiled Cauliflower	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Energy	7.93% 230kcal	151% 4380kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	168% 163g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	357% 114g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	71.8% 12g	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	555% 721g	130g per day for Men 19-50 years
Sugars	28.7% 21g	NA	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	116% 44g	38g per day for Men 19-50 years
Protein	33% 18.4g	130% 73g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	34.7% 5.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	44.6% 0.58mg	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	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Calcium	16% 160mg	77% 770mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	290% 2.6mg	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	381% 30.5mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	171% 720mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	655% 15mg	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	291% 2040mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	74% 2510mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	227% 125μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	229% 3440mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	175% 19.3mg	11mg per day for Men 19-50 years
Water	25% 930g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Snacks, granola bars, hard, chocolate chip per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Cauliflower versus 1 kg of Snacks, granola bars, hard, chocolate chip to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Cauliflower vs Snacks, granola bars, hard, chocolate chip:

• 1 kilogram of Boiled Cauliflower has 3 times more Vitamin B6, 3.4 times more Vitamin B9 and 443 times more Vitamin C than Snacks, granola bars, hard, chocolate chip.
• While 1 kg of Snacks, granola bars, hard, chocolate chip contains 4.3 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.4 times more Vitamin B3 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Snacks, granola bars, hard, chocolate chip provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cauliflower vs Snacks, granola bars, hard, chocolate chip:

• 1 kilogram of Boiled Cauliflower has 38.8 times more Water than Snacks, granola bars, hard, chocolate chip.
• While 1 kg of Snacks, granola bars, hard, chocolate chip contains 4.8 times more Calcium, 14.5 times more Copper, 9.5 times more Iron, 8 times more Magnesium, 11.4 times more Manganese, 6.4 times more Phosphorus, 1.8 times more Potassium, 20.8 times more Selenium, 22.9 times more Sodium and 11.4 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 3.3 times more Omega 3 than Snacks, granola bars, hard, chocolate chip.
• While 1 kg of Snacks, granola bars, hard, chocolate chip contains 19 times more Energy, 36.2 times more Fat, 163 times more Saturated Fat, 24.4 times more Omega 6, 17.5 times more Carbohydrate, 1.9 times more Fiber and 4 times more Protein than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6