Comparing Nutrients in 7 ounces Cookies, shortbread, commercially prepared, plain VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, commercially prepared, plain	4%	46%	50%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cookies, shortbread, commercially prepared, plain	Cauliflower	Recommended Dietary Allowance
Energy	35% 1020kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	53.6% 52g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	50.3% 16g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	114% 1.82g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	86% 14.6g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	59.3% 43g	5.23% 3.8g	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	0.82% 0.6g	2.66% 1.92g	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	% 0.71g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 41.7g	% 0g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	19% 10.7g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, commercially prepared, plain	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.4% 0.7mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	28% 0.37mg	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	40% 161μg	28.3% 113μg	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	0% 0mg	106% 96mg	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	32.3% 4.84mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, commercially prepared, plain	Cauliflower	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	74% 5.9mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	13.4% 0.31mg	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	18.7% 131mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	46.7% 701mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	0.19% 7.14g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, shortbread, commercially prepared, plain VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, shortbread, commercially prepared, plain versus 7 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, shortbread, commercially prepared, plain vs Cauliflower:

• 7 ounces of Cookies, shortbread, commercially prepared, plain have 7.1 times more Vitamin B1, 5.2 times more Vitamin B2, 6.5 times more Vitamin B3, 1.4 times more Vitamin B9 and 30.5 times more Vitamin E than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.1 times more Vitamin B5, 2.6 times more Vitamin B6, more Vitamin C and 1.4 times more Vitamin K than Cookies, shortbread, commercially prepared, plain.
• 7 ounces of Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin C
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• Both Cookies, shortbread, commercially prepared, plain as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, shortbread, commercially prepared, plain vs Cauliflower:

• 7 ounces of Cookies, shortbread, commercially prepared, plain have 2.3 times more Copper, 7.1 times more Iron, 2.5 times more Manganese, 1.5 times more Phosphorus, 10.3 times more Selenium, 11.8 times more Sodium and 1.8 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.7 times more Calcium, 3.4 times more Potassium and 25.6 times more Water than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Cauliflower contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cookies, shortbread, commercially prepared, plain lack sufficient amounts of Calcium
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, shortbread, commercially prepared, plain have 20.6 times more Energy, 93.6 times more Fat, 62.3 times more Saturated Fat, 61.2 times more Omega 3, 460.9 times more Omega 6, 12.8 times more Carbohydrate, 11.3 times more Sugars and 2.8 times more Protein than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.5 times more Fiber than Cookies, shortbread, commercially prepared, plain.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6