Comparing Nutrients in 1 pound Cauliflower VS Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	4%	18%	78%

Macro Nutrients

	Cauliflower	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Energy	3.9% 113kcal	64% 1851kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	39% 37.8g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	29.5% 9.45g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	48% 8.16g	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	276% 359g	130g per day for Men 19-50 years
Sugars	12% 8.66g	183% 132g	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	50% 19g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	30% 4.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	42.6% 0.55mg	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	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	243% 219mg	2.5% 2.27mg	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	67.4% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Calcium	9.98% 100mg	151% 1510mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	155% 1.4mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	76.7% 322mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	274% 6.3mg	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	98% 689mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	83.3% 46μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	95% 1420mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	50.7% 5.58mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.76% 28.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar per 1 lb

Compare the macro and micronutrient content in 1 lb of Cauliflower versus 1 lb of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cauliflower vs Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• 1 pound of Cauliflower has 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 3.4 times more Vitamin B9, 96.4 times more Vitamin C and 5.5 times more Vitamin K than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While 1 lb of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contains 3.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 27.9 times more Vitamin E than Raw Cauliflower.
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• 1 pound of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cauliflower vs Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• 1 pound of Cauliflower has 1.3 times more Potassium and 14.8 times more Water than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While 1 lb of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contains 15.1 times more Calcium, 7.9 times more Copper, 3.6 times more Iron, 4.7 times more Magnesium, 9 times more Manganese, 3.5 times more Phosphorus, 16.8 times more Selenium, 10.4 times more Sodium and 4.6 times more Zinc than Raw Cauliflower.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contains 16.3 times more Energy, 29.8 times more Fat, 16 times more Saturated Fat, 8.6 times more Omega 3, 112.4 times more Omega 6, 15.9 times more Carbohydrate, 15.3 times more Sugars, 2.1 times more Fiber and 2.2 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6