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

Weight per 300 calories

• Snacks, granola bars, hard, almond: 60.6g
• Cauliflower: 1200g

Snacks, granola bars, hard, almond have 19.8 times more energy per 100g than Cauliflower. It has very high energy density when compared to other foods. Raw Cauliflower having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Cauliflower	26%	8%	66%

Macro Nutrients

	Snacks, granola bars, hard, almond	Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	23.7% 7.6g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.6g	46% 59.6g	130g per day for Men 19-50 years
Sugars	NA	31.6% 23g	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	16% 11.6g	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	% 11.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.66% 2.9g	63% 24g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.13% 1.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.26% 0.042mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.65% 0.28mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	170% 2.2mg	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	1.8% 7.27μg	171% 684μg	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	643% 578mg	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	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Cauliflower	Recommended Dietary Allowance
Calcium	1.94% 19.4mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	8.55% 0.077mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.3% 12μg	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	19% 1.5mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	81% 1.86mg	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	19.7% 138mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	4.87% 165mg	106% 3588mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	8.7% 0.96mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	0.051% 1.88g	30% 1105g	3700g per day for Men 19-50 years

Snacks, Granola Bars, Hard, Almond VS Cauliflower Nutrients Per 300 Kcal

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

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

• 300 kcal of Raw Cauliflower contain 3.5 times more Vitamin B1, 17 times more Vitamin B2, 16.5 times more Vitamin B3, 28.3 times more Vitamin B5, 77.5 times more Vitamin B6, 94.1 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
• 300 calories of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Snacks, granola bars, hard, almond as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

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

• 300 calories of Snacks, granola bars, hard, almond have 1.3 times more Selenium than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 13.6 times more Calcium, 6.1 times more Copper, 3.3 times more Iron, 3.7 times more Magnesium, 2.2 times more Manganese, 3.8 times more Phosphorus, 21.7 times more Potassium, 2.3 times more Sodium, 3.4 times more Zinc and 588.1 times more Water than Snacks, granola bars, hard, almond.
• 300 calories of Snacks, granola bars, hard, almond lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, granola bars, hard, almond have 4.6 times more Fat, 4.9 times more Saturated Fat and 11.6 times more Omega 6 than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 3 times more Omega 3, 1.6 times more Carbohydrate, 8.3 times more Fiber and 4.9 times more Protein than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Cauliflower offer comparable quantities of Energy per 300 calories.
• 300 calories of Snacks, granola bars, hard, almond provide inadequate amounts of Omega 3
• 300 calories of Cauliflower provide inadequate amounts of Omega 6