Comparing Nutrients in 1 pound Cauliflower VS Cookies, Marie biscuit

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cookies, Marie biscuit	7%	23%	70%

Macro Nutrients

	Cauliflower	Cookies, Marie biscuit	Recommended Dietary Allowance
Energy	3.9% 113kcal	63.5% 1842kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	75% 24g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	41.4% 7.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	246% 320g	130g per day for Men 19-50 years
Sugars	12% 8.66g	132% 96g	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	6.07% 4.4g	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	% 4.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	41.8% 16g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cookies, Marie biscuit	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	109% 17.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	26% 0.34mg	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	64.6% 259μg	134% 535μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	36% 0.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	243% 219mg	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	2.4% 0.36mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	14.4% 17.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cookies, Marie biscuit	Recommended Dietary Allowance
Calcium	9.98% 100mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	24% 1.9mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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	28.5% 200mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	41% 1393mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	197% 108μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	112% 1678mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	11.3% 418g	1.2% 44.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cookies, Marie biscuit per 1 lb

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

Lets compare vitamin content per 1 pound of Cauliflower vs Cookies, Marie biscuit:

• 1 pound of Cauliflower has 2.5 times more Vitamin B6, more Vitamin C and 4.1 times more Vitamin K than Cookies, Marie biscuit.
• While 1 lb of Cookies, Marie biscuit contains 10.8 times more Vitamin B1, 8.2 times more Vitamin B2, 7.6 times more Vitamin B3, 2.1 times more Vitamin B9, more Vitamin B12 and 5.6 times more Vitamin E than Raw Cauliflower.
• 1 pound of Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• 1 pound of Cookies, Marie biscuit have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Cookies, Marie biscuit have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Cauliflower vs Cookies, Marie biscuit:

• 1 pound of Cauliflower has more Calcium, more Iron and 9.4 times more Water than Cookies, Marie biscuit.
• While 1 lb of Cookies, Marie biscuit contains 2.6 times more Copper, 1.9 times more Magnesium, 4.4 times more Phosphorus, 39.8 times more Selenium, 12.3 times more Sodium and 2.3 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Cookies, Marie biscuit contain similar levels of Potassium per one pound.
• 1 pound of Cauliflower lack sufficient amounts of Selenium
• 1 pound of Cookies, Marie biscuit lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookies, Marie biscuit contains 16.2 times more Energy, 37.8 times more Fat, 40.7 times more Saturated Fat, 7.9 times more Omega 3, 97 times more Omega 6, 14.2 times more Carbohydrate, 11.1 times more Sugars, 1.8 times more Fiber and 3.7 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6