Comparing Nutrients in 500 calories Snacks, granola bars, hard, almond VS Frozen Cauliflower

Weight per 500 calories

• Snacks, granola bars, hard, almond: 101g
• Frozen Cauliflower: 2083g

Snacks, granola bars, hard, almond have 20.6 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 500 calories - Snacks, granola bars, hard, almond or Frozen Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Snacks, granola bars, hard, almond	Frozen Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26.6% 25.8g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	39.5% 12.6g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	6.3% 0.1g	128% 2.04g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	63.8% 46.3g	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	12.8% 4.85g	126% 48g	38g per day for Men 19-50 years
Protein	14% 7.78g	74.8% 42g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0.22% 2.02μg	2.3% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	88.5% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.44% 0.071mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.85% 0.62mg	56% 8.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	56.7% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.65% 0.047mg	197% 2.56mg	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	3.03% 12μg	333% 1333μg	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	1130% 1017mg	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	9.72% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	257% 308μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	3.23% 32.3mg	46% 458mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	71.8% 0.65mg	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	31.6% 2.53mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	178% 4.1mg	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	33% 230mg	104% 729mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	118% 4021mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	17.2% 259mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	32% 3.54mg	11mg per day for Men 19-50 years
Water	0.085% 3.13g	52% 1927g	3700g per day for Men 19-50 years

Snacks, Granola Bars, Hard, Almond VS Frozen Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, granola bars, hard, almond or Frozen Cauliflower?

Lets compare vitamin content per 500 calories of Snacks, granola bars, hard, almond vs Frozen Cauliflower:

• 500 kcal of Frozen Cauliflower, Unprepared contain 3.8 times more Vitamin B1, 20.6 times more Vitamin B2, 14.5 times more Vitamin B3, 6 times more Vitamin B5, 54 times more Vitamin B6, 110 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
• 500 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 Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Snacks, granola bars, hard, almond vs Frozen Cauliflower:

• 500 kcal of Frozen Cauliflower, Unprepared contain 14.2 times more Calcium, 5 times more Copper, 4.5 times more Iron, 3.1 times more Magnesium, 3 times more Manganese, 3.2 times more Phosphorus, 14.6 times more Potassium, 1.9 times more Sodium, 2.2 times more Zinc and 615.5 times more Water than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Frozen Cauliflower contain similar levels of Selenium per 500 calories.
• 500 calories of Snacks, granola bars, hard, almond lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, granola bars, hard, almond have 4.6 times more Fat, 14.8 times more Saturated Fat and 6.1 times more Omega 6 than Frozen Cauliflower.
• While 500 kcal of Frozen Cauliflower, Unprepared contain 20.2 times more Omega 3, 1.6 times more Carbohydrate, 9.9 times more Fiber and 5.4 times more Protein than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Frozen Cauliflower offer comparable quantities of Energy per 500 calories.
• 500 calories of Snacks, granola bars, hard, almond provide inadequate amounts of Omega 3
• 500 calories of Frozen Cauliflower provide inadequate amounts of Omega 6