Comparing Nutrients in 7 ounces Cauliflower VS Snacks, granola bars, soft, uncoated, plain

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Snacks, granola bars, soft, uncoated, plain	7%	34%	59%

Macro Nutrients

	Cauliflower	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	30.3% 879kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	58.6% 9.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.86g	103% 134g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	24% 9.13g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	15.3% 0.2mg	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	28.3% 113μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	32.2% 0.77μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	106% 96mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	59.5% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	10.4% 0.83mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	132% 3.04mg	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	12.5% 87.3mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	36.8% 552mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	4.94% 183g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Snacks, granola bars, soft, uncoated, plain per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Snacks, granola bars, soft, uncoated, plain:

• 7 ounces of Cauliflower have 1.3 times more Vitamin B5, 1.8 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, plain.
• While 7 oz of Snacks, granola bars, soft, uncoated, plain contain 5.9 times more Vitamin B1, 2.8 times more Vitamin B2 and more Vitamin B12 than Raw Cauliflower.
• Both Cauliflower and Snacks, granola bars, soft, uncoated, plain provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin B12
• 7 ounces of Snacks, granola bars, soft, uncoated, plain have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Snacks, granola bars, soft, uncoated, plain have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Snacks, granola bars, soft, uncoated, plain:

• 7 ounces of Cauliflower have 14.4 times more Water than Snacks, granola bars, soft, uncoated, plain.
• While 7 oz of Snacks, granola bars, soft, uncoated, plain contain 4.8 times more Calcium, 6.9 times more Copper, 6.1 times more Iron, 4.9 times more Magnesium, 9.9 times more Manganese, 5.2 times more Phosphorus, 27 times more Selenium, 9.3 times more Sodium and 5.6 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Snacks, granola bars, soft, uncoated, plain contain similar levels of Potassium per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, granola bars, soft, uncoated, plain contain 17.7 times more Energy, 61.4 times more Fat, 55.8 times more Saturated Fat, 20 times more Omega 3, 313.8 times more Omega 6, 13.5 times more Carbohydrate, 2.3 times more Fiber and 3.9 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6