Comparing Nutrients in 1 kilogram Snacks, granola bar, fruit-filled, nonfat VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Cauliflower	26%	8%	66%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Cauliflower	Recommended Dietary Allowance
Energy	118% 3420kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	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	597% 776g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	624% 452g	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	103% 74.6g	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	% 42.7g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 335g	% 0g	g per day for Men 19-50 years
Fiber	195% 74g	52.6% 20g	38g per day for Men 19-50 years
Protein	105% 59g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Cauliflower	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1223% 16mg	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	790% 3160μg	143% 570μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	75% 1.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	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	14.7% 2.2mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Cauliflower	Recommended Dietary Allowance
Calcium	3% 30mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	500% 40mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	NA	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	174% 1220mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	64.7% 2200mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	3.7% 137g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, fruit-filled, nonfat VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, granola bar, fruit-filled, nonfat versus 1 kg of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, granola bar, fruit-filled, nonfat vs Cauliflower:

• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat has 8.6 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin B12 than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.7 times more Vitamin B1, 1.3 times more Vitamin B3, 28.4 times more Vitamin C and 11.9 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Cauliflower provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Snacks, granola bar, fruit-filled, nonfat vs Cauliflower:

• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat has 6 times more Copper, 9.5 times more Iron, 3.3 times more Magnesium, 2.8 times more Phosphorus, 13.8 times more Selenium and 5.3 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains 7.3 times more Calcium, 1.4 times more Potassium, 1.9 times more Sodium and 6.7 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Cauliflower lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat has 13.7 times more Energy, 15.6 times more Carbohydrate, 23.7 times more Sugars, 7.7 times more Fructose, 3.7 times more Fiber and 3.1 times more Protein than Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.