Comparing Nutrients in 7 ounces Boiled Cauliflower VS Snacks, granola bars, hard, almond

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Snacks, granola bars, hard, almond	6%	45%	49%

Macro Nutrients

	Boiled Cauliflower	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	34% 982kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	52% 50.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	77.6% 25g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	42.7% 7.26g	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	95% 123g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	NA	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	12% 4.56g	25% 9.53g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	7.17% 0.093mg	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	5.95% 24μg	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	98% 88mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.93% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	28% 0.25mg	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	7.94% 0.64mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	118% 2.7mg	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	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	16% 542mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	5% 185g	0.17% 6.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Snacks, granola bars, hard, almond per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Cauliflower versus 7 oz of Snacks, granola bars, hard, almond to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Cauliflower vs Snacks, granola bars, hard, almond:

• 7 ounces of Boiled Cauliflower have 3.7 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
• While 7 oz of Snacks, granola bars, hard, almond contain 6.7 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.5 times more Vitamin B3 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Snacks, granola bars, hard, almond provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as Snacks, granola bars, hard, almond have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Cauliflower vs Snacks, granola bars, hard, almond:

• 7 ounces of Boiled Cauliflower have 30 times more Water than Snacks, granola bars, hard, almond.
• While 7 oz of Snacks, granola bars, hard, almond contain 2 times more Calcium, 7.1 times more Copper, 7.8 times more Iron, 9 times more Magnesium, 10.3 times more Manganese, 7.1 times more Phosphorus, 1.9 times more Potassium, 25 times more Selenium, 17.1 times more Sodium and 9.3 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 1.7 times more Omega 3 than Snacks, granola bars, hard, almond.
• While 7 oz of Snacks, granola bars, hard, almond contain 21.5 times more Energy, 56.7 times more Fat, 178.7 times more Saturated Fat, 73.2 times more Omega 6, 15.1 times more Carbohydrate, 2.1 times more Fiber and 4.2 times more Protein than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6