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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Snacks, granola bars, hard, almond	Frozen Cauliflower	Recommended Dietary Allowance
Energy	77.4% 2245kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	119% 116g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	177% 56.7g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	98% 16.6g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	27.5% 10.4g	38g per day for Men 19-50 years
Protein	62.4% 35g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.3% 2.1mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	43% 0.56mg	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	72.6% 290μg	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	246% 221mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	56% 67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	14.5% 145mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	15.6% 0.14mg	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	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	269% 6.2mg	39% 0.89mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	65% 7.17mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.38% 14g	11.3% 420g	3700g per day for Men 19-50 years

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

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

• 1 pound of Snacks, granola bars, hard, almond has 5.5 times more Vitamin B1, 1.4 times more Vitamin B3 and 3.4 times more Vitamin B5 than Frozen Cauliflower.
• While 1 lb of Frozen Cauliflower, Unprepared contains 2.6 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Frozen Cauliflower provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin C
• Both Snacks, granola bars, hard, almond as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Snacks, granola bars, hard, almond has 1.5 times more Calcium, 4.1 times more Copper, 4.6 times more Iron, 6.8 times more Magnesium, 6.9 times more Manganese, 6.5 times more Phosphorus, 1.4 times more Potassium, 18.8 times more Selenium, 10.7 times more Sodium and 9.3 times more Zinc than Frozen Cauliflower.
• While 1 lb of Frozen Cauliflower, Unprepared contains 29.8 times more Water than Snacks, granola bars, hard, almond.
• 1 pound of Frozen Cauliflower lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, granola bars, hard, almond has 20.6 times more Energy, 94.4 times more Fat, 305.1 times more Saturated Fat, 126.2 times more Omega 6, 13.2 times more Carbohydrate, 2.1 times more Fiber and 3.8 times more Protein than Frozen Cauliflower.
• Both Snacks, granola bars, hard, almond and Frozen Cauliflower offer comparable quantities of Omega 3 per one pound.
• 1 pound of Frozen Cauliflower provide inadequate amounts of Energy and Omega 6