Comparing Nutrients in 5 ounces Cookies, sugar wafer, with creme filling, sugar free VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Cookies, sugar wafer, with creme filling, sugar free	Boiled Cauliflower	Recommended Dietary Allowance
Energy	26% 753kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.5g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	19% 6.03g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	66% 1.05g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	83.4% 14g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.2% 94g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	0% 0g	4.07% 2.95g	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	53.3% 20.3g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	9.04% 5.06g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, with creme filling, sugar free	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	19% 0.25mg	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% 59.5μg	15.6% 62.4μg	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	69.8% 62.8mg	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	29% 4.37mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, with creme filling, sugar free	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	0% 0mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	2.83% 0.026mg	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	23% 1.83mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	8.14% 0.19mg	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	8.1% 56.7mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	2.38% 80.8mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	6.7% 101mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.027% 0.99g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafer, with creme filling, sugar free VS Boiled Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, sugar wafer, with creme filling, sugar free versus 5 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, sugar wafer, with creme filling, sugar free vs Boiled Cauliflower:

• 5 ounces of Cookies, sugar wafer, with creme filling, sugar free have 5.7 times more Vitamin B1, 2.9 times more Vitamin B2, 4.4 times more Vitamin B3 and 44 times more Vitamin E than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 5.2 times more Vitamin B5, 19.2 times more Vitamin B6, more Vitamin C and 5.3 times more Vitamin K than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Boiled Cauliflower provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, sugar wafer, with creme filling, sugar free vs Boiled Cauliflower:

• 5 ounces of Cookies, sugar wafer, with creme filling, sugar free have 2.1 times more Copper, 4 times more Iron, 1.9 times more Manganese, 1.3 times more Phosphorus, 10.5 times more Selenium and 4.7 times more Sodium than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 1.3 times more Magnesium, 2.5 times more Potassium and 132.9 times more Water than Cookies, sugar wafer, with creme filling, sugar free.
• 5 ounces of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Magnesium and Potassium
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Copper and Selenium
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, sugar wafer, with creme filling, sugar free have 23.1 times more Energy, 63.5 times more Fat, 60.8 times more Saturated Fat, 4.4 times more Omega 3, 200.1 times more Omega 6, 16.1 times more Carbohydrate, 6.2 times more Fiber and 1.9 times more Protein than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain more Sugars than Cookies, sugar wafer, with creme filling, sugar free.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6