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

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, commercially prepared, plain	4%	46%	50%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Cookies, shortbread, commercially prepared, plain	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	80.4% 2331kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	123% 119g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	115% 36.8g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	260% 4.16g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	197% 33.4g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 289g	13% 17g	130g per day for Men 19-50 years
Sugars	135% 98g	6.57% 4.76g	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	1.88% 1.36g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 95g	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, commercially prepared, plain	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.42mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	30.7% 0.4mg	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	92% 367μg	46.5% 186μg	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	0% 0mg	158% 142mg	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	73.8% 11mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.6% 50μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, commercially prepared, plain	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	5.9% 59mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	12% 0.11mg	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	169% 13.5mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	29.6% 0.68mg	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	42.8% 299mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	107% 1601mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	11.5% 426g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cookies, shortbread, commercially prepared, plain has 9.5 times more Vitamin B1, 5.9 times more Vitamin B2, 10.6 times more Vitamin B3, 3.3 times more Vitamin B5, 2 times more Vitamin B9 and 40.7 times more Vitamin E than Cooked Frozen Cauliflower.
• While 1 lb of Boiled and Drained Frozen Cauliflower contains more Vitamin C than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Cooked Frozen Cauliflower provide similar amounts of Vitamin B6 and Vitamin K per one pound.
• 1 pound of Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin C
• 1 pound of Cooked Frozen Cauliflower have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• Both Cookies, shortbread, commercially prepared, plain as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cookies, shortbread, commercially prepared, plain has 3.8 times more Copper, 7.3 times more Iron, 1.6 times more Magnesium, 2.6 times more Manganese, 2.8 times more Phosphorus, 10.3 times more Selenium, 19.6 times more Sodium and 3.8 times more Zinc than Cooked Frozen Cauliflower.
• While 1 lb of Boiled and Drained Frozen Cauliflower contains 1.6 times more Potassium and 26.1 times more Water than Cookies, shortbread, commercially prepared, plain.
• 1 pound of Cooked Frozen Cauliflower lack sufficient amounts of Selenium and Zinc
• Both Cookies, shortbread, commercially prepared, plain as well as Boiled and Drained Frozen Cauliflower lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, shortbread, commercially prepared, plain has 27.1 times more Energy, 119.2 times more Fat, 238.4 times more Saturated Fat, 11.3 times more Omega 3, 307.3 times more Omega 6, 17 times more Carbohydrate, 20.6 times more Sugars and 3.3 times more Protein than Cooked Frozen Cauliflower.
• While 1 lb of Boiled and Drained Frozen Cauliflower contains 2.1 times more Fiber than Cookies, shortbread, commercially prepared, plain.
• 1 pound of Cooked Frozen Cauliflower provide inadequate amounts of Energy and Omega 6