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

Macros Ratio

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

Macro Nutrients

	Cookies, shortbread, commercially prepared, plain	Cauliflower	Recommended Dietary Allowance
Energy	80.4% 2331kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	123% 119g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	115% 36.8g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	260% 4.16g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	197% 33.4g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 289g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	135% 98g	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	% 95g	% 0g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	24% 9.07g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, commercially prepared, plain	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.42mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	64.2% 0.83mg	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	64.6% 259μg	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	243% 219mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.6% 50μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, commercially prepared, plain	Cauliflower	Recommended Dietary Allowance
Calcium	5.9% 59mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	30.6% 0.7mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	40% 1356mg	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	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	11.3% 418g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cookies, shortbread, commercially prepared, plain versus 1 lb of 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 Cauliflower:

• 1 pound of Cookies, shortbread, commercially prepared, plain has 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 Cauliflower.
• While 1 lb of Raw Cauliflower contains 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.
• 1 pound of Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin C
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• Both Cookies, shortbread, commercially prepared, plain as well as Raw 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 Cauliflower:

• 1 pound of Cookies, shortbread, commercially prepared, plain has 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 Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.7 times more Calcium, 3.4 times more Potassium and 25.6 times more Water than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Cauliflower contain similar levels of Magnesium per one pound.
• 1 pound of Cookies, shortbread, commercially prepared, plain lack sufficient amounts of Calcium
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, shortbread, commercially prepared, plain has 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 Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.5 times more Fiber than Cookies, shortbread, commercially prepared, plain.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6