Comparing Nutrients in 1 pound Snacks, granola bars, soft, uncoated, plain VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, plain	7%	34%	59%
Cauliflower	26%	8%	66%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, plain	Cauliflower	Recommended Dietary Allowance
Energy	69.3% 2009kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	80.4% 78g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	134% 22.8g	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	235% 305g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 4.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	55% 21g	24% 9.07g	38g per day for Men 19-50 years
Protein	60% 33.6g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, 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	112% 1.34mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	27.2% 109μg	64.6% 259μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	73.7% 1.77μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, plain	Cauliflower	Recommended Dietary Allowance
Calcium	47.6% 476mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	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	145% 11.6mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	302% 6.94mg	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	149% 1043mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	43.4% 1474mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	134% 73.5μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	84% 1261mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.78% 29g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, plain VS Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, granola bars, soft, uncoated, 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 Snacks, granola bars, soft, uncoated, plain vs Cauliflower:

• 1 pound of Snacks, granola bars, soft, uncoated, plain has 5.9 times more Vitamin B1, 2.8 times more Vitamin B2 and more Vitamin B12 than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.3 times more Vitamin B5, 1.8 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, plain.
• Both Snacks, granola bars, soft, uncoated, plain and Cauliflower provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Snacks, granola bars, soft, uncoated, plain have insufficient amounts of Vitamin C
• 1 pound of Cauliflower have insufficient amounts of Vitamin B12
• Both Snacks, granola bars, soft, uncoated, plain as well as Raw Cauliflower have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Snacks, granola bars, soft, uncoated, plain vs Cauliflower:

• 1 pound of Snacks, granola bars, soft, uncoated, plain has 4.8 times more Calcium, 6.9 times more Copper, 6.1 times more Iron, 4.9 times more Magnesium, 9.9 times more Manganese, 5.2 times more Phosphorus, 27 times more Selenium, 9.3 times more Sodium and 5.6 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 14.4 times more Water than Snacks, granola bars, soft, uncoated, plain.
• Both Snacks, granola bars, soft, uncoated, plain and Cauliflower contain similar levels of Potassium per one pound.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, granola bars, soft, uncoated, plain has 17.7 times more Energy, 61.4 times more Fat, 55.8 times more Saturated Fat, 20 times more Omega 3, 313.8 times more Omega 6, 13.5 times more Carbohydrate, 2.3 times more Fiber and 3.9 times more Protein than Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6