Comparing Nutrients in 1 pound Snacks, granola bars, hard, almond VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Snacks, granola bars, hard, almond	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	77.4% 2245kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	119% 116g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	177% 56.7g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	98% 16.6g	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	216% 281g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	57.3% 21.8g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	62.4% 35g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.3% 2.1mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	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	13.6% 54.4μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	14.5% 145mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	142% 11.3mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	269% 6.2mg	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	148% 1034mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	65% 7.17mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.38% 14g	11.5% 426g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, almond VS Cooked Frozen Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, granola bars, hard, almond 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 Snacks, granola bars, hard, almond vs Cooked Frozen Cauliflower:

• 1 pound of Snacks, granola bars, hard, almond has 7.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3 and 4.8 times more Vitamin B5 than Cooked Frozen Cauliflower.
• While 1 lb of Boiled and Drained Frozen Cauliflower contains 1.9 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
• 1 pound of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin C
• 1 pound of Cooked Frozen Cauliflower have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Snacks, granola bars, hard, almond as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Snacks, granola bars, hard, almond vs Cooked Frozen Cauliflower:

• 1 pound of Snacks, granola bars, hard, almond has 1.9 times more Calcium, 5.3 times more Copper, 6.1 times more Iron, 9 times more Magnesium, 9.1 times more Manganese, 9.5 times more Phosphorus, 2 times more Potassium, 25 times more Selenium, 14.2 times more Sodium and 12.2 times more Zinc than Cooked Frozen Cauliflower.
• While 1 lb of Boiled and Drained Frozen Cauliflower contains 30.3 times more Water than Snacks, granola bars, hard, almond.
• 1 pound of Cooked Frozen Cauliflower lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, granola bars, hard, almond has 26.1 times more Energy, 115.9 times more Fat, 367.9 times more Saturated Fat, 1.2 times more Omega 3, 152.5 times more Omega 6, 16.5 times more Carbohydrate, 1.8 times more Fiber and 4.8 times more Protein than Cooked Frozen Cauliflower.
• 1 pound of Cooked Frozen Cauliflower provide inadequate amounts of Energy and Omega 6