Comparing Nutrients in 1 kilogram Snacks, rice cakes, brown rice, multigrain VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain	Boiled Cauliflower	Recommended Dietary Allowance
Energy	133% 3870kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	275% 4.4g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	59% 10g	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	616% 801g	31.6% 41g	130g per day for Men 19-50 years
Sugars	NA	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	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	79% 30g	60.5% 23g	38g per day for Men 19-50 years
Protein	152% 85g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain	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	56% 0.67mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	413% 66mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	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	50% 200μg	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	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	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, multigrain	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	21% 210mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	474% 4.27mg	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	245% 19.6mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	326% 1370mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	2270% 52.2mg	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	529% 3700mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	86.5% 2940mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	168% 2520mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	230% 25.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.7% 63g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, multigrain VS Boiled Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, rice cakes, brown rice, multigrain 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, rice cakes, brown rice, multigrain vs Boiled Cauliflower:

• 1 kilogram of Snacks, rice cakes, brown rice, multigrain has 1.6 times more Vitamin B1, 3.5 times more Vitamin B2, 16.1 times more Vitamin B3 and 2 times more Vitamin B5 than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 1.3 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain.
• 1 kilogram of Snacks, rice cakes, brown rice, multigrain have insufficient amounts of Vitamin C
• Both Snacks, rice cakes, brown rice, multigrain as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Snacks, rice cakes, brown rice, multigrain vs Boiled Cauliflower:

• 1 kilogram of Snacks, rice cakes, brown rice, multigrain has 1.3 times more Calcium, 23.7 times more Copper, 6.1 times more Iron, 15.2 times more Magnesium, 39.5 times more Manganese, 11.6 times more Phosphorus, 2.1 times more Potassium, 16.8 times more Sodium and 14.9 times more Zinc than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 14.8 times more Water than Snacks, rice cakes, brown rice, multigrain.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, rice cakes, brown rice, multigrain has 16.8 times more Energy, 7.8 times more Fat, 2.6 times more Omega 3, 20 times more Omega 6, 19.5 times more Carbohydrate, 1.3 times more Fiber and 4.6 times more Protein than Boiled Cauliflower.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6