Comparing Nutrients in 300 calories Cookies, chocolate cream covered biscuit sticks VS Frozen Cauliflower

Weight per 300 calories

• Cookies, chocolate cream covered biscuit sticks: 67g
• Frozen Cauliflower: 1250g

Cookies, chocolate cream covered biscuit sticks have 18.6 times more energy per 100g than Frozen Cauliflower. It has very high energy density when compared to other foods. Frozen Cauliflower, Unprepared having very low energy density.

Discover which food has more nutrients per 300 calories - Cookies, chocolate cream covered biscuit sticks or Frozen Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Cookies, chocolate cream covered biscuit sticks	Frozen Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	3.48% 3.38g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.45g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	0.29% 0.005g	76.6% 1.23g	1.6g per day for Men 19-50 years
Omega 6	26.5% 4.5g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.4% 34.3g	45% 58.5g	130g per day for Men 19-50 years
Sugars	23% 16.8g	38.3% 27.8g	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	8.83% 3.36g	75.7% 28.8g	38g per day for Men 19-50 years
Protein	12% 6.7g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate cream covered biscuit sticks	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0.075% 0.67μg	1.4% 12.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.48% 0.032mg	118% 1.54mg	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	2.85% 11.4μg	200% 800μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	678% 610mg	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	39.7% 5.95mg	5.83% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.95% 1.14μg	154% 185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate cream covered biscuit sticks	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	3.36% 33.6mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	43% 0.39mg	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	7.55% 0.6mg	84.4% 6.75mg	8mg per day for Men 19-50 years
Magnesium	5.75% 24mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	NA	107% 2.46mg	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	17.6% 123mg	62.5% 438mg	700mg per day for Men 19-50 years
Potassium	3.57% 121mg	71% 2413mg	3400mg per day for Men 19-50 years
Selenium	18% 9.87μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	5.5% 0.6mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	0.27% 10g	31.3% 1156g	3700g per day for Men 19-50 years

Cookies, Chocolate Cream Covered Biscuit Sticks VS Frozen Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, chocolate cream covered biscuit sticks or Frozen Cauliflower?

Lets compare vitamin content per 300 calories of Cookies, chocolate cream covered biscuit sticks vs Frozen Cauliflower:

• 300 calories of Cookies, chocolate cream covered biscuit sticks have more Vitamin B12 and 6.8 times more Vitamin E than Frozen Cauliflower.
• While 300 kcal of Frozen Cauliflower, Unprepared contain 13.4 times more Vitamin B1, 6.6 times more Vitamin B2, 12.5 times more Vitamin B3, 47.7 times more Vitamin B6, 70.1 times more Vitamin B9, more Vitamin C and 162.1 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• 300 calories of Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• 300 calories of Frozen Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cookies, chocolate cream covered biscuit sticks as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cookies, chocolate cream covered biscuit sticks vs Frozen Cauliflower:

• 300 kcal of Frozen Cauliflower, Unprepared contain 8.2 times more Calcium, 2.6 times more Copper, 11.2 times more Iron, 6.2 times more Magnesium, 3.5 times more Phosphorus, 19.9 times more Potassium, 2.1 times more Sodium, 3.5 times more Zinc and 114.2 times more Water than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Frozen Cauliflower contain similar levels of Selenium per 300 calories.
• 300 calories of Cookies, chocolate cream covered biscuit sticks lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, chocolate cream covered biscuit sticks have 4.5 times more Fat, 16.5 times more Saturated Fat and 12.4 times more Omega 6 than Frozen Cauliflower.
• While 300 kcal of Frozen Cauliflower, Unprepared contain 260.8 times more Omega 3, 1.7 times more Carbohydrate, 1.7 times more Sugars, 8.6 times more Fiber and 3.7 times more Protein than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Frozen Cauliflower offer comparable quantities of Energy per 300 calories.
• 300 calories of Cookies, chocolate cream covered biscuit sticks provide inadequate amounts of Omega 3
• 300 calories of Frozen Cauliflower provide inadequate amounts of Omega 6