Comparing Nutrients in 5 ounces Boiled Cauliflower VS Snacks, KRAFT, CORNNUTS, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Snacks, KRAFT, CORNNUTS, plain	7%	30%	63%

Macro Nutrients

	Boiled Cauliflower	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	23% 22g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	10.8% 3.44g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	25% 4.27g	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	78.4% 102g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	1.2% 0.86g	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	25.7% 9.8g	38g per day for Men 19-50 years
Protein	4.66% 2.6g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	25% 0.32mg	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	0% 0μg	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	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	18% 0.16mg	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	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	28% 0.64mg	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	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	53.3% 799mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	23% 2.52mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.05% 1.84g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Snacks, KRAFT, CORNNUTS, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Cauliflower versus 5 oz of Snacks, KRAFT, CORNNUTS, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Cauliflower vs Snacks, KRAFT, CORNNUTS, plain:

• 5 ounces of Boiled Cauliflower have 1.4 times more Vitamin B5, more Vitamin B9, more Vitamin C and 1.5 times more Vitamin K than Snacks, KRAFT, CORNNUTS, plain.
• While 5 oz of Snacks, KRAFT, CORNNUTS, plain contain 2.5 times more Vitamin B2, 4.1 times more Vitamin B3, 1.3 times more Vitamin B6 and 28.3 times more Vitamin E than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Snacks, KRAFT, CORNNUTS, plain provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
• 5 ounces of Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Vitamin B9 and Vitamin C
• Both Boiled and Drained Cauliflower as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Cauliflower vs Snacks, KRAFT, CORNNUTS, plain:

• 5 ounces of Boiled Cauliflower have 71.5 times more Water than Snacks, KRAFT, CORNNUTS, plain.
• While 5 oz of Snacks, KRAFT, CORNNUTS, plain contain 6.4 times more Copper, 5.2 times more Iron, 12.6 times more Magnesium, 3.4 times more Manganese, 8.6 times more Phosphorus, 2 times more Potassium, 24.7 times more Selenium, 37.6 times more Sodium and 10.5 times more Zinc than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Copper, Selenium and Zinc
• Both Boiled and Drained Cauliflower as well as Snacks, KRAFT, CORNNUTS, plain lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Cauliflower have 2.9 times more Omega 3 and 3.4 times more Sugars than Snacks, KRAFT, CORNNUTS, plain.
• While 5 oz of Snacks, KRAFT, CORNNUTS, plain contain 19.4 times more Energy, 34.8 times more Fat, 34.7 times more Saturated Fat, 60.2 times more Omega 6, 17.5 times more Carbohydrate, 3 times more Fiber and 4.6 times more Protein than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6