Comparing Nutrients in 7 ounces Cookies, sugar wafer, with creme filling, sugar free VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Cookies, sugar wafer, with creme filling, sugar free	Boiled Cauliflower	Recommended Dietary Allowance
Energy	36.3% 1054kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	58.4% 56.7g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.45g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	0% 0g	5.7% 4.13g	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	74.7% 28.4g	12% 4.56g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, with creme filling, sugar free	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.37% 0.018mg	26.4% 0.34mg	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	21% 83.3μg	22% 87.3μg	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	98% 88mg	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	40.7% 6.1mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, with creme filling, sugar free	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	0% 0mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	3.97% 0.036mg	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	32% 2.56mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	11.4% 0.26mg	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	11.3% 79.4mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	3.33% 113mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	9.4% 141mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafer, with creme filling, sugar free VS Boiled Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, sugar wafer, with creme filling, sugar free versus 7 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, sugar wafer, with creme filling, sugar free vs Boiled Cauliflower:

• 7 ounces of Cookies, sugar wafer, with creme filling, sugar free have 5.7 times more Vitamin B1, 2.9 times more Vitamin B2, 4.4 times more Vitamin B3 and 44 times more Vitamin E than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 5.2 times more Vitamin B5, 19.2 times more Vitamin B6, more Vitamin C and 5.3 times more Vitamin K than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Boiled Cauliflower provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• 7 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, sugar wafer, with creme filling, sugar free vs Boiled Cauliflower:

• 7 ounces of Cookies, sugar wafer, with creme filling, sugar free have 2.1 times more Copper, 4 times more Iron, 1.9 times more Manganese, 1.3 times more Phosphorus, 10.5 times more Selenium and 4.7 times more Sodium than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 1.3 times more Magnesium, 2.5 times more Potassium and 132.9 times more Water than Cookies, sugar wafer, with creme filling, sugar free.
• 7 ounces of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Magnesium and Potassium
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Copper and Selenium
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, sugar wafer, with creme filling, sugar free have 23.1 times more Energy, 63.5 times more Fat, 60.8 times more Saturated Fat, 4.4 times more Omega 3, 200.1 times more Omega 6, 16.1 times more Carbohydrate, 6.2 times more Fiber and 1.9 times more Protein than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain more Sugars than Cookies, sugar wafer, with creme filling, sugar free.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6