Comparing Nutrients in 5 ounces Snacks, granola bar, fruit-filled, nonfat VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Boiled Cauliflower	Recommended Dietary Allowance
Energy	16.7% 485kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.77% 0.47g	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	84.6% 110g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	88.5% 64g	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	14.6% 10.6g	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	% 6.05g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	15% 8.36g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Boiled Cauliflower	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	3.54% 0.043mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	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	112% 448μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	10.6% 0.26μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	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	2.08% 0.31mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	2.83% 0.026mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	71% 5.67mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	24.7% 173mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	9.17% 312mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.52% 19.4g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, fruit-filled, nonfat VS Boiled Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bar, fruit-filled, nonfat 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 Snacks, granola bar, fruit-filled, nonfat vs Boiled Cauliflower:

• 5 ounces of Snacks, granola bar, fruit-filled, nonfat have 1.3 times more Vitamin B2, 9.2 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin B12 than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 1.4 times more Vitamin B1, 26.1 times more Vitamin C and 10.6 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Boiled Cauliflower provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bar, fruit-filled, nonfat vs Boiled Cauliflower:

• 5 ounces of Snacks, granola bar, fruit-filled, nonfat have 13 times more Copper, 12.5 times more Iron, 5.6 times more Magnesium, 3.8 times more Phosphorus, 1.5 times more Potassium, 13.8 times more Selenium and 8.4 times more Zinc than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 6.8 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Copper, Selenium and Zinc
• Both Snacks, granola bar, fruit-filled, nonfat as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bar, fruit-filled, nonfat have 14.9 times more Energy, 18.9 times more Carbohydrate, 21.8 times more Sugars, 3.2 times more Fiber and 3.2 times more Protein than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 8.8 times more Omega 3 than Snacks, granola bar, fruit-filled, nonfat.
• 5 ounces of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• Both Snacks, granola bar, fruit-filled, nonfat as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in five ounces.