Comparing Nutrients in 5 ounces Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Boiled Cauliflower	Recommended Dietary Allowance
Energy	19.2% 557kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	20.8% 6.64g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	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	65% 84.5g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	53.4% 38.7g	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	22% 8.36g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	45.3% 25.3g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	7.87% 71μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	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	76% 305μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	190% 4.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.4% 27.4mg	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	97% 14.6mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	61.5% 615mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	2.83% 0.026mg	0.9mg per day for Men 19-50 years
Fluoride	0.014% 0.57μg	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	92% 7.37mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	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	53.3% 373mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.65μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	62.2% 6.85mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Boiled Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors 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, KASHI GOLEAN, crunchy, mixed flavors vs Boiled Cauliflower:

• 5 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 50 times more Vitamin A, 6.2 times more Vitamin B1, 3.4 times more Vitamin B2, 4.6 times more Vitamin B3, 6.2 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin B12 and 146.7 times more Vitamin E than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 1.6 times more Vitamin B5, 2.3 times more Vitamin C and 8.1 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• 5 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin K
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Boiled Cauliflower:

• 5 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 27.1 times more Calcium, 43.9 times more Copper, 16.3 times more Iron, 9.6 times more Magnesium, 8.4 times more Manganese, 8.2 times more Phosphorus, 2.1 times more Potassium, 10.2 times more Selenium, 32.4 times more Sodium and 28.4 times more Zinc than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 9.9 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 17.1 times more Energy, 20.5 times more Fat, 67 times more Saturated Fat, 24.4 times more Omega 6, 14.5 times more Carbohydrate, 13.1 times more Sugars, 2.6 times more Fiber and 9.7 times more Protein than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 3.7 times more Omega 3 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6