Comparing Nutrients in 1 pound Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%
Cauliflower	26%	8%	66%

Macro Nutrients

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Cauliflower	Recommended Dietary Allowance
Energy	91% 2644kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	242% 3.87g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	596% 101g	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	157% 204g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	2.88% 2.1g	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	0.44% 0.32g	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	% 0.32g	% 4.26g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 0g	g per day for Men 19-50 years
Fiber	97% 36.7g	24% 9.07g	38g per day for Men 19-50 years
Protein	59% 33g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Cauliflower	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	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	28.3% 113μg	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	1.5% 1.36mg	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	73.5% 11mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Cauliflower	Recommended Dietary Allowance
Calcium	1.8% 18mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	81.6% 0.73mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.71% 28.6μg	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	112% 9mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	85.3% 358mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	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	129% 903mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	275% 4123mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat 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, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Cauliflower:

• 1 pound of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat has 2.7 times more Vitamin B1, 2.4 times more Vitamin B3 and 30.4 times more Vitamin E than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2.9 times more Vitamin B5, 1.7 times more Vitamin B6, 2.3 times more Vitamin B9, 160.7 times more Vitamin C and 3.8 times more Vitamin K than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Cauliflower provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin C
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat 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 Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Cauliflower:

• 1 pound of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat has 4.2 times more Copper, 4.7 times more Iron, 5.3 times more Magnesium, 4.1 times more Manganese, 4.5 times more Phosphorus, 3.7 times more Selenium, 30.3 times more Sodium and 11.5 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 5.5 times more Calcium, 1.6 times more Potassium and 76.7 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• 1 pound of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat lack sufficient amounts of Calcium
• 1 pound of Cauliflower lack sufficient amounts of Selenium
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Raw Cauliflower lack sufficient amounts of Fluoride in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat has 23.3 times more Energy, 155.5 times more Fat, 52.5 times more Saturated Fat, 56.9 times more Omega 3, 1396.2 times more Omega 6, 9.1 times more Carbohydrate, 4.1 times more Fiber and 3.8 times more Protein than Cauliflower.
• While 1 lb of Raw Cauliflower contains 4.2 times more Sugars than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6