Comparing Nutrients in 7 ounces Pie crust, cookie-type, prepared from recipe, graham cracker, chilled VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%
Cauliflower	26%	8%	66%

Macro Nutrients

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Cauliflower	Recommended Dietary Allowance
Energy	33% 960kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.4g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	31.6% 10g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	36.5% 0.58g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	75.6% 13g	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	98% 127g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	103% 74.6g	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	NA	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	NA	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	14.5% 8.14g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Cauliflower	Recommended Dietary Allowance
Vitamin A	42% 379μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	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	17% 67.5μg	28.3% 113μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30% 4.52mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 48μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Cauliflower	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	52.6% 4.2mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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% 127mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	74% 1111mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	0.33% 12g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, cookie-type, prepared from recipe, graham cracker, chilled VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled versus 7 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs Cauliflower:

• 7 ounces of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have more Vitamin A, 2 times more Vitamin B1, 2.9 times more Vitamin B2, 4.1 times more Vitamin B3, 28.5 times more Vitamin E and 1.6 times more Vitamin K than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3.1 times more Vitamin B5, 5.3 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• 7 ounces of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin C
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled as well as Raw Cauliflower have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs Cauliflower:

• 7 ounces of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have 3.1 times more Copper, 5 times more Iron, 2.9 times more Manganese, 1.5 times more Phosphorus, 9.8 times more Selenium, 18.7 times more Sodium and 1.7 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3.5 times more Potassium and 15.1 times more Water than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled and Cauliflower contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have 19.4 times more Energy, 87.1 times more Fat, 39.2 times more Saturated Fat, 19.6 times more Omega 3, 404.7 times more Omega 6, 12.9 times more Carbohydrate, 19.7 times more Sugars and 2.1 times more Protein than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.3 times more Fiber than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6