Comparing Nutrients in 300 calories Cauliflower VS Snacks, granola bars, hard, chocolate chip

Weight per 300 calories

• Cauliflower: 1200g
• Snacks, granola bars, hard, chocolate chip: 68.5g

Snacks, granola bars, hard, chocolate chip have 17.5 times more energy per unit of mass than Raw Cauliflower, which is very high in comparison to other foods. Cauliflower having very low energy density.

Discover which food has more nutrients per 300 calories - Cauliflower or Snacks, granola bars, hard, chocolate chip?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Snacks, granola bars, hard, chocolate chip	6%	32%	62%

Macro Nutrients

	Cauliflower	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	4.88% 1.56g	24.4% 7.8g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	2.14% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	4.9% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	38% 49.4g	130g per day for Men 19-50 years
Sugars	31.6% 23g	NA	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	16% 11.6g	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	% 11.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	63% 24g	7.93% 3g	38g per day for Men 19-50 years
Protein	41% 23g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.15% 1.37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	5.27% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	2.38% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	6.93% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	3.06% 0.04mg	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	171% 684μg	2.23% 8.9μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.29% 0.007μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	643% 578mg	0.076% 0.068mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.4% 0.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 186μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Calcium	26.4% 264mg	5.27% 52.7mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.3% 12μg	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	63% 5.04mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	11.7% 49.3mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	45% 1.03mg	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	75.4% 528mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	106% 3588mg	5.06% 172mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	15.6% 8.56μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	15.7% 236mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.24mg	12% 1.32mg	11mg per day for Men 19-50 years
Water	30% 1105g	0.044% 1.64g	3700g per day for Men 19-50 years

Cauliflower VS Snacks, Granola Bars, Hard, Chocolate Chip Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cauliflower or Snacks, granola bars, hard, chocolate chip?

Lets compare vitamin content per 300 calories of Cauliflower vs Snacks, granola bars, hard, chocolate chip:

• 300 calories of Cauliflower have 4.9 times more Vitamin B1, 10.5 times more Vitamin B2, 16 times more Vitamin B3, 23.1 times more Vitamin B5, 55.6 times more Vitamin B6, 76.8 times more Vitamin B9 and 8444.6 times more Vitamin C than Snacks, granola bars, hard, chocolate chip.
• 300 calories of Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Cauliflower as well as Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cauliflower vs Snacks, granola bars, hard, chocolate chip:

• 300 calories of Cauliflower have 5 times more Calcium, 2.6 times more Copper, 2.4 times more Iron, 3.7 times more Magnesium, 1.8 times more Manganese, 3.8 times more Phosphorus, 20.9 times more Potassium, 1.5 times more Sodium, 2.5 times more Zinc and 672.1 times more Water than Snacks, granola bars, hard, chocolate chip.
• Both Cauliflower and Snacks, granola bars, hard, chocolate chip contain similar levels of Selenium per 300 calories.
• 300 calories of Snacks, granola bars, hard, chocolate chip lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cauliflower have 5.3 times more Omega 3, 1.2 times more Carbohydrate, 8 times more Fiber and 4.6 times more Protein than Snacks, granola bars, hard, chocolate chip.
• While 300 kcal of Snacks, granola bars, hard, chocolate chip contain 3.3 times more Fat and 5 times more Saturated Fat than Raw Cauliflower.
• Both Cauliflower and Snacks, granola bars, hard, chocolate chip offer comparable quantities of Energy per 300 calories.
• 300 calories of Snacks, granola bars, hard, chocolate chip provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Snacks, granola bars, hard, chocolate chip provide inadequate amounts of Omega 6 in 300 calories.