Comparing Nutrients in 7 ounces Boiled Cauliflower VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Boiled Cauliflower	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	27.6% 800kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	25% 24g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	34.3% 11g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	30% 5.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.27% 8.16g	80% 104g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	46.3% 33.5g	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	1% 0.73g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	12% 4.56g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	73.5% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	82.5% 742μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	460% 73.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	631% 31.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	366% 4.76mg	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	22% 87.3μg	524% 2098μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	529% 12.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	98% 88mg	150% 135mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	41.3% 248IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.93% 0.14mg	111% 16.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	67.5% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	176% 1758mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	311% 2.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.084% 3.37μg	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	7.94% 0.64mg	352% 28mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	155% 653mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	223% 5.14mg	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	9.07% 63.5mg	223% 1558mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	226% 124μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	51% 766mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	175% 19.3mg	11mg per day for Men 19-50 years
Water	5% 185g	0.5% 18.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Cauliflower versus 7 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Cauliflower vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 7 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 374 times more Vitamin A, 2.9 times more Vitamin B1, 57.7 times more Vitamin B2, 90.5 times more Vitamin B3, 31.3 times more Vitamin B5, 13.9 times more Vitamin B6, 24 times more Vitamin B9, more Vitamin B12, 1.5 times more Vitamin C, more Vitamin D, 120 times more Vitamin E and 3 times more Vitamin K than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 7 ounces for Boiled Cauliflower vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 7 ounces of Boiled Cauliflower have 9.9 times more Water than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 7 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 55.4 times more Calcium, 78.3 times more Copper, 44.4 times more Iron, 36.6 times more Magnesium, 19.6 times more Manganese, 24.5 times more Phosphorus, 2.9 times more Potassium, 104.2 times more Selenium, 25.7 times more Sodium and 57.2 times more Zinc than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Cauliflower have 1.3 times more Omega 3 than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 7 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 17.5 times more Energy, 27.1 times more Fat, 78.9 times more Saturated Fat, 51.6 times more Omega 6, 12.8 times more Carbohydrate, 8.1 times more Sugars, 1.9 times more Fiber and 11.3 times more Protein than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6