Comparing Nutrients in 500 calories Cauliflower VS Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar

Weight per 500 calories

• Cauliflower: 2000g
• Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar: 123g

Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have 16.3 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, granola bar, QUAKER, chewy, 90 Calorie Bar?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	4%	18%	78%

Macro Nutrients

	Cauliflower	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	10.5% 10.2g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	7.98% 2.55g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	9.9% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	13% 2.2g	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	74.6% 97g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	49.3% 35.7g	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	13.5% 5.15g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	9.13% 5.1g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.41% 3.68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	7.16% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	8.15% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	11.5% 0.15mg	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	5.2% 21μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.53% 0.037μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1071% 964mg	0.68% 0.61mg	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	10.7% 1.6mg	18.2% 2.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	2.86% 3.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Calcium	44% 440mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	42% 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	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	74% 1.7mg	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	126% 880mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	8.07% 275mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	22.5% 12.4μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	25.6% 384mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	0.21% 7.63g	3700g per day for Men 19-50 years

Cauliflower VS Snacks, Granola Bar, QUAKER, Chewy, 90 Calorie Bar Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar?

Lets compare vitamin content per 500 calories of Cauliflower vs Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• 500 calories of Cauliflower have 4.3 times more Vitamin B1, 12.9 times more Vitamin B2, 7.8 times more Vitamin B3, 21.5 times more Vitamin B5, 24.6 times more Vitamin B6, 54.7 times more Vitamin B9, 1573.2 times more Vitamin C and 90.3 times more Vitamin K than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While 500 kcal of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 1.7 times more Vitamin E than Raw Cauliflower.
• 500 calories of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• 500 calories of Cauliflower have 2.1 times more Copper, 4.6 times more Iron, 3.4 times more Magnesium, 1.8 times more Manganese, 4.7 times more Phosphorus, 21.8 times more Potassium, 1.6 times more Sodium, 3.6 times more Zinc and 241.2 times more Water than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• Both Cauliflower and Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain similar levels of Calcium and Selenium per 500 calories.
• 500 calories of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 1.9 times more Omega 3, 7.8 times more Fiber and 7.5 times more Protein than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While 500 kcal of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 1.8 times more Fat and 6.9 times more Omega 6 than Raw Cauliflower.
• Both Cauliflower and Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Cauliflower provide inadequate amounts of Omega 6
• 500 calories of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar provide inadequate amounts of Omega 3 and Protein