Comparing Nutrients in 1 kilogram Snacks, granola bars, soft, uncoated, peanut butter VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter	10%	32%	58%
Cauliflower	26%	8%	66%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter	Cauliflower	Recommended Dietary Allowance
Energy	147% 4260kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	163% 158g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	114% 36.5g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	248% 42.2g	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	495% 644g	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	113% 43g	52.6% 20g	38g per day for Men 19-50 years
Protein	188% 105g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter	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	190% 2.28mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.4mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	80% 320μg	143% 570μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	83.3% 2μg	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, peanut butter	Cauliflower	Recommended Dietary Allowance
Calcium	91% 910mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	733% 6.6mg	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	266% 21.3mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	609% 14mg	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	357% 2500mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	85.6% 2910mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	344% 189μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	273% 4090mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	169% 18.6mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	1.97% 73g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, peanut butter VS Cauliflower per 1 kg

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

• 1 kilogram of Snacks, granola bars, soft, uncoated, peanut butter has 4.6 times more Vitamin B1, 2.5 times more Vitamin B2, 6.2 times more Vitamin B3 and more Vitamin B12 than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.8 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Cauliflower provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Snacks, granola bars, soft, uncoated, peanut butter have insufficient amounts of Vitamin C
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin B12
• Both Snacks, granola bars, soft, uncoated, peanut butter 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, peanut butter vs Cauliflower:

• 1 kilogram of Snacks, granola bars, soft, uncoated, peanut butter has 4.1 times more Calcium, 16.9 times more Copper, 5.1 times more Iron, 5.7 times more Magnesium, 9 times more Manganese, 5.7 times more Phosphorus, 31.5 times more Selenium, 13.6 times more Sodium and 6.9 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains 12.6 times more Water than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter 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 Snacks, granola bars, soft, uncoated, peanut butter has 17 times more Energy, 56.4 times more Fat, 28.1 times more Saturated Fat, 263.8 times more Omega 6, 13 times more Carbohydrate, 2.2 times more Fiber and 5.5 times more Protein than Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Snacks, granola bars, soft, uncoated, peanut butter as well as Raw Cauliflower provide inadequate amounts of Omega 3 in one kilogram.