Comparing Nutrients in 500 calories Cauliflower VS Snacks, crisped rice bar, chocolate chip

Weight per 500 calories

• Cauliflower: 2000g
• Snacks, crisped rice bar, chocolate chip: 124g

Snacks, crisped rice bar, chocolate chip have 16.2 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 500 calories - Cauliflower or Snacks, crisped rice bar, chocolate chip?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Snacks, crisped rice bar, chocolate chip	5%	28%	67%

Macro Nutrients

	Cauliflower	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	17.2% 16.7g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	20.3% 6.5g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	25% 4.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 99g	69.5% 90g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	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	26.8% 19.4g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	105% 40g	7.17% 2.72g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	54.7% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	54.5% 8.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	67% 0.87mg	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	285% 1140μg	43.3% 173μg	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	1071% 964mg	0% 0mg	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	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Calcium	44% 440mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	42.6% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	105% 8.4mg	97% 7.8mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	14% 59.4mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	53.8% 1.24mg	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	126% 880mg	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	6.1% 208mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	23% 344mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	9.68% 1.06mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	0.23% 8.66g	3700g per day for Men 19-50 years

Cauliflower VS Snacks, Crisped Rice Bar, Chocolate Chip Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Snacks, crisped rice bar, chocolate chip?

Lets compare vitamin content per 500 calories of Cauliflower vs Snacks, crisped rice bar, chocolate chip:

• 500 calories of Cauliflower have 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, more Vitamin B5, 4.2 times more Vitamin B6, 6.6 times more Vitamin B9 and more Vitamin C than Snacks, crisped rice bar, chocolate chip.
• Both Cauliflower and Snacks, crisped rice bar, chocolate chip provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Snacks, crisped rice bar, chocolate chip have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Cauliflower as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Snacks, crisped rice bar, chocolate chip:

• 500 calories of Cauliflower have 16.9 times more Calcium, 2 times more Copper, 5.1 times more Magnesium, 2.5 times more Manganese, 5.3 times more Phosphorus, 28.8 times more Potassium, 1.7 times more Sodium, 5.1 times more Zinc and 212.6 times more Water than Snacks, crisped rice bar, chocolate chip.
• Both Cauliflower and Snacks, crisped rice bar, chocolate chip contain similar levels of Iron and Selenium per 500 calories.
• 500 calories of Snacks, crisped rice bar, chocolate chip lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 1.2 times more Omega 3, 14.7 times more Fiber and 6.1 times more Protein than Snacks, crisped rice bar, chocolate chip.
• While 500 kcal of Snacks, crisped rice bar, chocolate chip contain 3 times more Fat, 2.5 times more Saturated Fat and 13.3 times more Omega 6 than Raw Cauliflower.
• Both Cauliflower and Snacks, crisped rice bar, chocolate chip offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cauliflower provide inadequate amounts of Omega 6
• 500 calories of Snacks, crisped rice bar, chocolate chip provide inadequate amounts of Fiber