Comparing Nutrients in 1 kilogram Cauliflower VS Snacks, rice cakes, brown rice, buckwheat, unsalted

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%

Macro Nutrients

	Cauliflower	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Energy	8.62% 250kcal	131% 3800kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	61.8% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	616% 801g	130g per day for Men 19-50 years
Sugars	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	NA	38g per day for Men 19-50 years
Protein	34.3% 19g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	506% 81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	232% 11.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	100% 1.3mg	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	143% 570μg	52.5% 210μg	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	536% 482mg	0% 0mg	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Calcium	22% 220mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	422% 3.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	52.5% 4.2mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	2687% 61.8mg	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	63% 440mg	543% 3800mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	298% 164μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	227% 25mg	11mg per day for Men 19-50 years
Water	25% 921g	1.6% 59g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Snacks, rice cakes, brown rice, buckwheat, unsalted per 1 kg

Compare the macro and micronutrient content in 1 kg of Cauliflower versus 1 kg of Snacks, rice cakes, brown rice, buckwheat, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cauliflower vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• 1 kilogram of Cauliflower has 1.4 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 1 kg of Snacks, rice cakes, brown rice, buckwheat, unsalted contains 1.7 times more Vitamin B2, 16 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw Cauliflower.
• Both Cauliflower and Snacks, rice cakes, brown rice, buckwheat, unsalted provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• 1 kilogram of Cauliflower has 2 times more Calcium, 7.5 times more Sodium and 15.6 times more Water than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 1 kg of Snacks, rice cakes, brown rice, buckwheat, unsalted contains 9.7 times more Copper, 2.7 times more Iron, 10.1 times more Magnesium, 39.9 times more Manganese, 8.6 times more Phosphorus, 27.3 times more Selenium and 9.3 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Snacks, rice cakes, brown rice, buckwheat, unsalted contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium
• 1 kilogram of Snacks, rice cakes, brown rice, buckwheat, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, rice cakes, brown rice, buckwheat, unsalted contains 15.2 times more Energy, 12.5 times more Fat, 4.9 times more Saturated Fat, 4.7 times more Omega 3, 65.6 times more Omega 6, 16.1 times more Carbohydrate and 4.7 times more Protein than Raw Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6