Comparing Nutrients in 5 ounces Boiled Cauliflower VS Snacks, granola bars, hard, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Snacks, granola bars, hard, chocolate chip	6%	32%	62%

Macro Nutrients

	Boiled Cauliflower	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	21.4% 621kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	50.5% 16g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	10% 1.73g	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	78.6% 102g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	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	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	4.66% 2.6g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	4.9% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	6.32% 0.082mg	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	4.6% 18.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69.8% 62.8mg	0.16% 0.14mg	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	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	41% 0.37mg	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	54% 4.32mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	93% 2.14mg	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	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	32.2% 17.7μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Snacks, granola bars, hard, chocolate chip per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Cauliflower versus 5 oz of Snacks, granola bars, hard, chocolate chip to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Cauliflower vs Snacks, granola bars, hard, chocolate chip:

• 5 ounces of Boiled Cauliflower have 3 times more Vitamin B6, 3.4 times more Vitamin B9 and 443 times more Vitamin C than Snacks, granola bars, hard, chocolate chip.
• While 5 oz of Snacks, granola bars, hard, chocolate chip contain 4.3 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.4 times more Vitamin B3 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Snacks, granola bars, hard, chocolate chip provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Boiled Cauliflower vs Snacks, granola bars, hard, chocolate chip:

• 5 ounces of Boiled Cauliflower have 38.8 times more Water than Snacks, granola bars, hard, chocolate chip.
• While 5 oz of Snacks, granola bars, hard, chocolate chip contain 4.8 times more Calcium, 14.5 times more Copper, 9.5 times more Iron, 8 times more Magnesium, 11.4 times more Manganese, 6.4 times more Phosphorus, 1.8 times more Potassium, 20.8 times more Selenium, 22.9 times more Sodium and 11.4 times more Zinc than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Cauliflower have 3.3 times more Omega 3 than Snacks, granola bars, hard, chocolate chip.
• While 5 oz of Snacks, granola bars, hard, chocolate chip contain 19 times more Energy, 36.2 times more Fat, 163 times more Saturated Fat, 24.4 times more Omega 6, 17.5 times more Carbohydrate, 1.9 times more Fiber and 4 times more Protein than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6