Comparing Nutrients in 1 kilogram Snacks, granola bars, soft, uncoated, nut and raisin VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, nut and raisin	7%	39%	54%
Cauliflower	26%	8%	66%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, nut and raisin	Cauliflower	Recommended Dietary Allowance
Energy	157% 4540kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	298% 95g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	315% 53.6g	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	489% 636g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	NA	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	147% 56g	52.6% 20g	38g per day for Men 19-50 years
Protein	143% 80g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, nut and raisin	Cauliflower	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	75% 300μg	143% 570μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	100% 2.4μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, nut and raisin	Cauliflower	Recommended Dietary Allowance
Calcium	84% 840mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	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	273% 22mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	217% 910mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	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	344% 2410mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	115% 3920mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	169% 2540mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	1.65% 61g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, nut and raisin VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, granola bars, soft, uncoated, nut and raisin 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 bars, soft, uncoated, nut and raisin vs Cauliflower:

• 1 kilogram of Snacks, granola bars, soft, uncoated, nut and raisin has 3.8 times more Vitamin B1, 3.2 times more Vitamin B2, 5.1 times more Vitamin B3 and more Vitamin B12 than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, nut and raisin.
• 1 kilogram of Snacks, granola bars, soft, uncoated, nut and raisin have insufficient amounts of Vitamin C
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin B12
• Both Snacks, granola bars, soft, uncoated, nut and raisin as well as Raw Cauliflower have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Snacks, granola bars, soft, uncoated, nut and raisin vs Cauliflower:

• 1 kilogram of Snacks, granola bars, soft, uncoated, nut and raisin has 3.8 times more Calcium, 9.7 times more Copper, 5.2 times more Iron, 6.1 times more Magnesium, 7.7 times more Manganese, 5.5 times more Phosphorus, 1.3 times more Potassium, 25.7 times more Selenium, 8.5 times more Sodium and 5.9 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains 15.1 times more Water than Snacks, granola bars, soft, uncoated, nut and raisin.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, granola bars, soft, uncoated, nut and raisin has 18.2 times more Energy, 72.9 times more Fat, 73.4 times more Saturated Fat, 11.3 times more Omega 3, 335 times more Omega 6, 12.8 times more Carbohydrate, 2.8 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