Comparing Nutrients in 500 calories Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut VS Cauliflower

Weight per 500 calories

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut: 103g
• Cauliflower: 2000g

Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 19.5 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 500 calories - Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%
Cauliflower	26%	8%	66%

Macro Nutrients

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.5g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	22% 7.04g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	37.8% 0.6g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	27.5% 4.67g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.8g	76.5% 99g	130g per day for Men 19-50 years
Sugars	47% 34g	52.7% 38.2g	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	26.8% 19.4g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.84% 2.98g	105% 40g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Cauliflower	Recommended Dietary Allowance
Vitamin A	16% 146μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.7% 0.54mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	283% 3.68mg	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	14% 56.5μg	285% 1140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	10.7% 0.26μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.34% 0.31mg	1071% 964mg	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	47% 7.07mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Cauliflower	Recommended Dietary Allowance
Calcium	5.85% 58.5mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	38.7% 0.35mg	86.7% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.5% 20μg	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	18.5% 1.48mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	51.6% 1.2mg	135% 3.1mg	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	40% 279mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	18.7% 10.3μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	49.8% 1841g	3700g per day for Men 19-50 years

Snacks, Granola Bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, Peanut VS Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut or Cauliflower?

Lets compare vitamin content per 500 calories of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Cauliflower:

• 500 calories of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have more Vitamin A, more Vitamin B12 and 4.4 times more Vitamin E than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 2.7 times more Vitamin B1, 2.2 times more Vitamin B2, 2.9 times more Vitamin B3, 20.2 times more Vitamin B5, 11.2 times more Vitamin B6, 20.2 times more Vitamin B9, 3129.8 times more Vitamin C and 25.8 times more Vitamin K than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• 500 calories of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have insufficient amounts of Vitamin C
• 500 calories of Cauliflower have insufficient amounts of Vitamin A and Vitamin B12
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Raw Cauliflower have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Cauliflower:

• 500 kcal of Raw Cauliflower contain 7.5 times more Calcium, 2.2 times more Copper, 5.7 times more Iron, 2.9 times more Magnesium, 2.6 times more Manganese, 3.2 times more Phosphorus, 14.9 times more Potassium, 1.4 times more Sodium, 3 times more Zinc and 484.7 times more Water than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Cauliflower contain similar levels of Selenium per 500 calories.
• 500 calories of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut lack sufficient amounts of Calcium
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Raw Cauliflower lack sufficient amounts of Fluoride in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 4.2 times more Fat, 2.7 times more Saturated Fat, 2 times more Omega 3 and 14.6 times more Omega 6 than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 1.6 times more Carbohydrate, 13.4 times more Fiber and 4.1 times more Protein than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Cauliflower offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut provide inadequate amounts of Fiber
• 500 calories of Cauliflower provide inadequate amounts of Omega 6