Comparing Nutrients in 1 pound Cauliflower VS Cookies, shortbread, commercially prepared, plain

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cookies, shortbread, commercially prepared, plain	4%	46%	50%

Macro Nutrients

	Cauliflower	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Energy	3.9% 113kcal	80.4% 2331kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	123% 119g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	115% 36.8g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	260% 4.16g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	197% 33.4g	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	223% 289g	130g per day for Men 19-50 years
Sugars	12% 8.66g	135% 98g	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	1.88% 1.36g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0g	% 95g	g per day for Men 19-50 years
Fiber	24% 9.07g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	110% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	24.8% 0.32mg	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	92% 367μg	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	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	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	41.6% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Calcium	9.98% 100mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	45.4% 0.41mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	77.5% 1.8mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	107% 1601mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cookies, shortbread, commercially prepared, plain per 1 lb

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

Lets compare vitamin content per 1 pound of Cauliflower vs Cookies, shortbread, commercially prepared, plain:

• 1 pound of Cauliflower has 2.1 times more Vitamin B5, 2.6 times more Vitamin B6, more Vitamin C and 1.4 times more Vitamin K than Cookies, shortbread, commercially prepared, plain.
• While 1 lb of Cookies, shortbread, commercially prepared, plain contains 7.1 times more Vitamin B1, 5.2 times more Vitamin B2, 6.5 times more Vitamin B3, 1.4 times more Vitamin B9 and 30.5 times more Vitamin E than Raw Cauliflower.
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• 1 pound of Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cauliflower vs Cookies, shortbread, commercially prepared, plain:

• 1 pound of Cauliflower has 1.7 times more Calcium, 3.4 times more Potassium and 25.6 times more Water than Cookies, shortbread, commercially prepared, plain.
• While 1 lb of Cookies, shortbread, commercially prepared, plain contains 2.3 times more Copper, 7.1 times more Iron, 2.5 times more Manganese, 1.5 times more Phosphorus, 10.3 times more Selenium, 11.8 times more Sodium and 1.8 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Cookies, shortbread, commercially prepared, plain contain similar levels of Magnesium per one pound.
• 1 pound of Cauliflower lack sufficient amounts of Selenium
• 1 pound of Cookies, shortbread, commercially prepared, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cauliflower has 1.5 times more Fiber than Cookies, shortbread, commercially prepared, plain.
• While 1 lb of Cookies, shortbread, commercially prepared, plain contains 20.6 times more Energy, 93.6 times more Fat, 62.3 times more Saturated Fat, 61.2 times more Omega 3, 460.9 times more Omega 6, 12.8 times more Carbohydrate, 11.3 times more Sugars and 2.8 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6