Comparing Nutrients in 1 kilogram Snacks, popcorn, air-popped VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Snacks, popcorn, air-popped	Boiled Cauliflower	Recommended Dietary Allowance
Energy	133% 3870kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	33.8% 0.54g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	598% 778g	31.6% 41g	130g per day for Men 19-50 years
Sugars	12% 8.7g	28.7% 21g	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	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 7.2g	NA	g per day for Men 19-50 years
Fiber	382% 145g	60.5% 23g	38g per day for Men 19-50 years
Protein	231% 129g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	11% 100μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.7% 1.04mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	133% 1.73mg	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	77.5% 310μg	110% 440μg	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	492% 443mg	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	19.3% 2.9mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	7% 70mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	20% 0.18mg	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	399% 32mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	484% 11mg	57.4% 1.32mg	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	511% 3580mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	280% 31mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.9% 33.2g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped VS Boiled Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, popcorn, air-popped versus 1 kg of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, popcorn, air-popped vs Boiled Cauliflower:

• 1 kilogram of Snacks, popcorn, air-popped has 2.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 5.6 times more Vitamin B3 than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 1.4 times more Vitamin B9, more Vitamin C and 11.5 times more Vitamin K than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Boiled Cauliflower provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Snacks, popcorn, air-popped have insufficient amounts of Vitamin C and Vitamin K
• Both Snacks, popcorn, air-popped as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Snacks, popcorn, air-popped vs Boiled Cauliflower:

• 1 kilogram of Snacks, popcorn, air-popped has 14.6 times more Copper, 10 times more Iron, 16 times more Magnesium, 8.4 times more Manganese, 11.2 times more Phosphorus, 2.3 times more Potassium and 18.1 times more Zinc than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 28 times more Water than Snacks, popcorn, air-popped.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Copper and Zinc
• Both Snacks, popcorn, air-popped as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, popcorn, air-popped has 16.8 times more Energy, 10.1 times more Fat, 45.3 times more Omega 6, 18.9 times more Carbohydrate, 6.3 times more Fiber and 7 times more Protein than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 3.1 times more Omega 3 and 2.4 times more Sugars than Snacks, popcorn, air-popped.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6