Comparing Nutrients in 5 ounces Boiled Cauliflower VS Cookies, Marie biscuit

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Cookies, Marie biscuit	7%	23%	70%

Macro Nutrients

	Boiled Cauliflower	Cookies, Marie biscuit	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	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	4.5% 5.83g	77% 100g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	41.4% 30g	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	8.58% 3.26g	13% 4.96g	38g per day for Men 19-50 years
Protein	4.66% 2.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Cookies, Marie biscuit	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	53.8% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	34.2% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	8.07% 0.1mg	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	15.6% 62.4μg	42% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.2% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69.8% 62.8mg	0% 0mg	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	0.66% 0.099mg	4.25% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Cookies, Marie biscuit	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	16% 0.14mg	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	5.67% 0.45mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	NA	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	6.48% 45.4mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	12.8% 435mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	61.6% 34μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	35% 524mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Cookies, Marie biscuit per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Cauliflower versus 5 oz of Cookies, Marie biscuit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Cauliflower vs Cookies, Marie biscuit:

• 5 ounces of Boiled Cauliflower have 2.3 times more Vitamin B6, more Vitamin C and 3.6 times more Vitamin K than Cookies, Marie biscuit.
• While 5 oz of Cookies, Marie biscuit contain 12.9 times more Vitamin B1, 9.5 times more Vitamin B2, 9.4 times more Vitamin B3, 2.7 times more Vitamin B9, more Vitamin B12 and 6.4 times more Vitamin E than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• 5 ounces of Cookies, Marie biscuit have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as Cookies, Marie biscuit have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Cauliflower vs Cookies, Marie biscuit:

• 5 ounces of Boiled Cauliflower have more Iron and 9.5 times more Water than Cookies, Marie biscuit.
• While 5 oz of Cookies, Marie biscuit contain 5.6 times more Copper, 3.1 times more Magnesium, 6 times more Phosphorus, 2.2 times more Potassium, 39.8 times more Selenium, 24.7 times more Sodium and 3.6 times more Zinc than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Copper, Selenium and Zinc
• 5 ounces of Cookies, Marie biscuit lack sufficient amounts of Iron
• Both Boiled and Drained Cauliflower as well as Cookies, Marie biscuit lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Cauliflower have 1.4 times more Omega 3 than Cookies, Marie biscuit.
• While 5 oz of Cookies, Marie biscuit contain 17.7 times more Energy, 23.5 times more Fat, 75.6 times more Saturated Fat, 31 times more Omega 6, 17.2 times more Carbohydrate, 10.2 times more Sugars, 1.5 times more Fiber and 3.8 times more Protein than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6