Comparing Nutrients in 1 kilogram Cookies, molasses VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cookies, molasses	5%	27%	68%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cookies, molasses	Cauliflower	Recommended Dietary Allowance
Energy	148% 4300kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	132% 128g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	97% 16.4g	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	568% 738g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	243% 176g	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	26.3% 10g	52.6% 20g	38g per day for Men 19-50 years
Protein	100% 56g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Cookies, molasses	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	296% 3.55mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	203% 2.64mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	189% 30.3mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.2% 4.1mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	223% 890μg	143% 570μg	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	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	7.33% 1.1mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, molasses	Cauliflower	Recommended Dietary Allowance
Calcium	74% 740mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	414% 3.73mg	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	804% 64.3mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	547% 12.6mg	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	136% 950mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	102% 3460mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	306% 4590mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	1.57% 58g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, molasses VS Cauliflower per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cookies, molasses vs Cauliflower:

• 1 kilogram of Cookies, molasses has 7.1 times more Vitamin B1, 4.4 times more Vitamin B2, 6 times more Vitamin B3 and 1.6 times more Vitamin B9 than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.6 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin C and 2.8 times more Vitamin K than Cookies, molasses.
• 1 kilogram of Cookies, molasses have insufficient amounts of Vitamin C
• Both Cookies, molasses as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cookies, molasses vs Cauliflower:

• 1 kilogram of Cookies, molasses has 3.4 times more Calcium, 9.6 times more Copper, 15.3 times more Iron, 3.5 times more Magnesium, 8.1 times more Manganese, 2.2 times more Phosphorus, 9.3 times more Selenium, 15.3 times more Sodium and 1.7 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains 15.9 times more Water than Cookies, molasses.
• Both Cookies, molasses and Cauliflower contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, molasses has 17.2 times more Energy, 45.7 times more Fat, 24.7 times more Saturated Fat, 5.9 times more Omega 3, 102.6 times more Omega 6, 14.8 times more Carbohydrate, 9.2 times more Sugars and 2.9 times more Protein than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2 times more Fiber than Cookies, molasses.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6