Comparing Nutrients in 1 kilogram Snacks, pretzels, hard, plain, salted VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Boiled Cauliflower	Recommended Dietary Allowance
Energy	132% 3840kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	30.2% 29.3g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	72% 12.3g	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	618% 804g	31.6% 41g	130g per day for Men 19-50 years
Sugars	30.5% 22g	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	4.28% 3.1g	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	% 6.9g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	60.5% 23g	38g per day for Men 19-50 years
Protein	179% 100g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	353% 4.24mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.32mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.7mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	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	415% 1660μg	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	23.3% 21mg	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	31.3% 4.7mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	27% 270mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	573% 45.8mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	441% 10mg	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	183% 1280mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	65.6% 2230mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	827% 12400mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, plain, salted VS Boiled Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, pretzels, hard, plain, salted 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, pretzels, hard, plain, salted vs Boiled Cauliflower:

• 1 kilogram of Snacks, pretzels, hard, plain, salted has 10.1 times more Vitamin B1, 6.4 times more Vitamin B2, 12.9 times more Vitamin B3, 3.8 times more Vitamin B9 and 6.7 times more Vitamin E than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 1.6 times more Vitamin B5, 2.3 times more Vitamin B6, 21.1 times more Vitamin C and 4.9 times more Vitamin K than Snacks, pretzels, hard, plain, salted.
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Snacks, pretzels, hard, plain, salted as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Snacks, pretzels, hard, plain, salted vs Boiled Cauliflower:

• 1 kilogram of Snacks, pretzels, hard, plain, salted has 1.7 times more Calcium, 8.7 times more Copper, 14.3 times more Iron, 3.2 times more Magnesium, 7.7 times more Manganese, 4 times more Phosphorus, 1.6 times more Potassium, 7.3 times more Selenium, 82.7 times more Sodium and 6.1 times more Zinc than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 29.7 times more Water than Snacks, pretzels, hard, plain, salted.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, pretzels, hard, plain, salted has 16.7 times more Energy, 6.5 times more Fat, 24.5 times more Omega 6, 19.6 times more Carbohydrate, 1.5 times more Fiber and 5.5 times more Protein than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 2.6 times more Omega 3 than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Boiled Cauliflower offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6