Comparing Nutrients in 1 kilogram Cookies, fig bars VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Cookies, fig bars	Boiled Cauliflower	Recommended Dietary Allowance
Energy	120% 3480kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	75.3% 73g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	114% 1.82g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	152% 26g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	545% 709g	31.6% 41g	130g per day for Men 19-50 years
Sugars	639% 464g	28.7% 21g	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	121% 46g	60.5% 23g	38g per day for Men 19-50 years
Protein	66% 37g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	10% 90μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.8% 3.64mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	133% 1.73mg	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	87.5% 350μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.5% 0.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	492% 443mg	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	43.3% 6.5mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.3% 58μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	64% 640mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	20% 0.18mg	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	363% 29mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	57.4% 1.32mg	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	88.6% 620mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	233% 3500mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.46% 165g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, fig bars VS Boiled Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, fig bars versus 1 kg of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, fig bars vs Boiled Cauliflower:

• 1 kilogram of Cookies, fig bars has 3.8 times more Vitamin B1, 4.2 times more Vitamin B2, 4.6 times more Vitamin B3, more Vitamin B12 and 9.3 times more Vitamin E than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 1.4 times more Vitamin B5, 2.3 times more Vitamin B6, 1.3 times more Vitamin B9, 147.7 times more Vitamin C and 2.4 times more Vitamin K than Cookies, fig bars.
• 1 kilogram of Cookies, fig bars have insufficient amounts of Vitamin C
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cookies, fig bars as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookies, fig bars vs Boiled Cauliflower:

• 1 kilogram of Cookies, fig bars has 4 times more Calcium, 8.2 times more Copper, 9.1 times more Iron, 3 times more Magnesium, 2.6 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium, 5.5 times more Selenium, 23.3 times more Sodium and 2.3 times more Zinc than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 5.6 times more Water than Cookies, fig bars.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, fig bars has 15.1 times more Energy, 16.2 times more Fat, 16 times more Saturated Fat, 51.7 times more Omega 6, 17.3 times more Carbohydrate, 22.3 times more Sugars, 2 times more Fiber and 2 times more Protein than Boiled Cauliflower.
• Both Cookies, fig bars and Boiled Cauliflower offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6