Comparing Nutrients in 1 kilogram Snacks, granola bars, hard, almond VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Snacks, granola bars, hard, almond	Frozen Cauliflower	Recommended Dietary Allowance
Energy	171% 4950kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	263% 255g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	391% 125g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	62.5% 1g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	215% 36.6g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	477% 620g	36% 46.8g	130g per day for Men 19-50 years
Sugars	NA	30.6% 22g	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	126% 48g	60.5% 23g	38g per day for Men 19-50 years
Protein	138% 77g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.66mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	95% 1.23mg	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	30% 120μg	160% 640μg	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	542% 488mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	32% 320mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	34.4% 0.31mg	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	313% 25mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	593% 13.7mg	85.7% 1.97mg	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	326% 2280mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	80.3% 2730mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	273% 150μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	144% 16mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.84% 31g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, almond VS Frozen Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, granola bars, hard, almond versus 1 kg of Frozen Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, granola bars, hard, almond vs Frozen Cauliflower:

• 1 kilogram of Snacks, granola bars, hard, almond has 5.5 times more Vitamin B1, 1.4 times more Vitamin B3 and 3.4 times more Vitamin B5 than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 2.6 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Frozen Cauliflower provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin C
• Both Snacks, granola bars, hard, almond as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Snacks, granola bars, hard, almond vs Frozen Cauliflower:

• 1 kilogram of Snacks, granola bars, hard, almond has 1.5 times more Calcium, 4.1 times more Copper, 4.6 times more Iron, 6.8 times more Magnesium, 6.9 times more Manganese, 6.5 times more Phosphorus, 1.4 times more Potassium, 18.8 times more Selenium, 10.7 times more Sodium and 9.3 times more Zinc than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 29.8 times more Water than Snacks, granola bars, hard, almond.
• 1 kilogram of Frozen Cauliflower lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, granola bars, hard, almond has 20.6 times more Energy, 94.4 times more Fat, 305.1 times more Saturated Fat, 126.2 times more Omega 6, 13.2 times more Carbohydrate, 2.1 times more Fiber and 3.8 times more Protein than Frozen Cauliflower.
• Both Snacks, granola bars, hard, almond and Frozen Cauliflower offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Frozen Cauliflower provide inadequate amounts of Energy and Omega 6