Comparing Nutrients in 1 pound Cauliflower VS Snacks, sesame sticks, wheat-based, unsalted

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%

Macro Nutrients

	Cauliflower	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Energy	3.9% 113kcal	84.6% 2454kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	172% 166g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	92% 29.4g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	275% 4.4g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	439% 74.6g	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	162% 211g	130g per day for Men 19-50 years
Sugars	12% 8.66g	NA	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	NA	38g per day for Men 19-50 years
Protein	15.6% 8.7g	88.3% 49.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	46.5% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	30% 0.39mg	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	25% 100μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Calcium	9.98% 100mg	77% 771mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	205% 1.84mg	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	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	178% 4.1mg	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	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	141% 77.6μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	8.77% 132mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	48.2% 5.3mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Snacks, sesame sticks, wheat-based, unsalted per 1 lb

Compare the macro and micronutrient content in 1 lb of Cauliflower versus 1 lb of Snacks, sesame sticks, wheat-based, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cauliflower vs Snacks, sesame sticks, wheat-based, unsalted:

• 1 pound of Cauliflower has 2.9 times more Vitamin B5, 2.1 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Snacks, sesame sticks, wheat-based, unsalted.
• While 1 lb of Snacks, sesame sticks, wheat-based, unsalted contains 2.5 times more Vitamin B1 and 3.1 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Snacks, sesame sticks, wheat-based, unsalted provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cauliflower vs Snacks, sesame sticks, wheat-based, unsalted:

• 1 pound of Cauliflower has 1.7 times more Potassium and 46 times more Water than Snacks, sesame sticks, wheat-based, unsalted.
• While 1 lb of Snacks, sesame sticks, wheat-based, unsalted contains 7.7 times more Calcium, 10.4 times more Copper, 1.8 times more Iron, 3 times more Magnesium, 5.8 times more Manganese, 3.1 times more Phosphorus, 28.5 times more Selenium and 4.3 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, sesame sticks, wheat-based, unsalted contains 21.6 times more Energy, 131.1 times more Fat, 49.8 times more Saturated Fat, 64.7 times more Omega 3, 1027.5 times more Omega 6, 9.4 times more Carbohydrate and 5.7 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6