Comparing Nutrients in 1 kilogram Cookie, with peanut butter filling, chocolate-coated VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cookie, with peanut butter filling, chocolate-coated	Cauliflower	Recommended Dietary Allowance
Energy	194% 5620kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	364% 353g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	600% 192g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	151% 2.42g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	356% 60.6g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	407% 529g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	426% 309g	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	92% 35g	52.6% 20g	38g per day for Men 19-50 years
Protein	145% 81g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Cookie, with peanut butter filling, chocolate-coated	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	281% 45mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.84mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	142% 1.84mg	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	158% 630μg	143% 570μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	536% 482mg	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	288% 43.2mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 47μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, with peanut butter filling, chocolate-coated	Cauliflower	Recommended Dietary Allowance
Calcium	35% 350mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	650% 5.85mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	263% 21mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	297% 6.82mg	67.4% 1.55mg	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	53% 370mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	247% 3710mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.49% 18g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookie, with peanut butter filling, chocolate-coated VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookie, with peanut butter filling, chocolate-coated versus 1 kg of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookie, with peanut butter filling, chocolate-coated vs Cauliflower:

• 1 kilogram of Cookie, with peanut butter filling, chocolate-coated has 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 8.9 times more Vitamin B3 and 54 times more Vitamin E than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.4 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin C and 3.3 times more Vitamin K than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Cauliflower provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin C
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin E
• Both Cookie, with peanut butter filling, chocolate-coated as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookie, with peanut butter filling, chocolate-coated vs Cauliflower:

• 1 kilogram of Cookie, with peanut butter filling, chocolate-coated has 1.6 times more Calcium, 15 times more Copper, 5 times more Iron, 4.4 times more Manganese, 12.2 times more Selenium and 12.4 times more Sodium than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.4 times more Potassium, 1.4 times more Zinc and 51.2 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Cauliflower contain similar levels of Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Zinc
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookie, with peanut butter filling, chocolate-coated has 22.5 times more Energy, 126.1 times more Fat, 147.7 times more Saturated Fat, 16.1 times more Omega 3, 378.6 times more Omega 6, 10.6 times more Carbohydrate, 16.2 times more Sugars, 1.8 times more Fiber and 4.2 times more Protein than Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6