Comparing Nutrients in 1 pound Boiled Cauliflower VS Cookies, chocolate cream covered biscuit sticks

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%

Macro Nutrients

	Boiled Cauliflower	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Energy	3.6% 104kcal	70% 2028kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	178% 57g	32g per day for Men 19-50 years
Omega 3	47.3% 0.76g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	179% 30.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	178% 232g	130g per day for Men 19-50 years
Sugars	13% 9.43g	156% 113g	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	27.5% 10.4g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	15% 8.35g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	69.4% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.78mg	16.7% 0.22mg	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	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	75.6% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	223% 201mg	0% 0mg	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	2.1% 0.32mg	268% 40.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.6μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	113% 1.02mg	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	18% 1.45mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	NA	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	20.7% 145mg	119% 835mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	121% 66.7μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	64.4% 966mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	11.4% 422g	1.85% 68.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Cookies, chocolate cream covered biscuit sticks per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Cauliflower versus 1 lb of Cookies, chocolate cream covered biscuit sticks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Cauliflower vs Cookies, chocolate cream covered biscuit sticks:

• 1 pound of Boiled Cauliflower has 3.6 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and 8.1 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• While 1 lb of Cookies, chocolate cream covered biscuit sticks contains 1.7 times more Vitamin B1, 3.8 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12 and 126.7 times more Vitamin E than Boiled and Drained Cauliflower.
• 1 pound of Boiled Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• 1 pound of Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Cauliflower as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Cauliflower vs Cookies, chocolate cream covered biscuit sticks:

• 1 pound of Boiled Cauliflower has 6.2 times more Water than Cookies, chocolate cream covered biscuit sticks.
• While 1 lb of Cookies, chocolate cream covered biscuit sticks contains 3.1 times more Calcium, 12.5 times more Copper, 2.8 times more Iron, 4 times more Magnesium, 5.8 times more Phosphorus, 1.3 times more Potassium, 24.5 times more Selenium, 14.2 times more Sodium and 5.3 times more Zinc than Boiled and Drained Cauliflower.
• 1 pound of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Cauliflower has 23.9 times more Omega 3 than Cookies, chocolate cream covered biscuit sticks.
• While 1 lb of Cookies, chocolate cream covered biscuit sticks contains 19.4 times more Energy, 50 times more Fat, 179.8 times more Saturated Fat, 134.2 times more Omega 6, 12.4 times more Carbohydrate, 12 times more Sugars, 2.2 times more Fiber and 5.4 times more Protein than Boiled and Drained Cauliflower.
• 1 pound of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6
• 1 pound of Cookies, chocolate cream covered biscuit sticks provide inadequate amounts of Omega 3