Comparing Nutrients in 7 ounces Snacks, granola bar, fruit-filled, nonfat VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Boiled Cauliflower	Recommended Dietary Allowance
Energy	23.4% 679kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	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	118% 154g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	124% 89.8g	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	20.4% 15g	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	% 8.47g	NA	g per day for Men 19-50 years
Sucrose	% 66.5g	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	12% 4.56g	38g per day for Men 19-50 years
Protein	21% 11.7g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.16mg	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	157% 627μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	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	2.9% 0.44mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	3.97% 0.036mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	99% 7.94mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	NA	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	34.6% 242mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.73% 27g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, fruit-filled, nonfat VS Boiled Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, granola bar, fruit-filled, nonfat 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 Snacks, granola bar, fruit-filled, nonfat vs Boiled Cauliflower:

• 7 ounces of Snacks, granola bar, fruit-filled, nonfat have 1.3 times more Vitamin B2, 9.2 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin B12 than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 1.4 times more Vitamin B1, 26.1 times more Vitamin C and 10.6 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Boiled Cauliflower provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Boiled Cauliflower have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Snacks, granola bar, fruit-filled, nonfat vs Boiled Cauliflower:

• 7 ounces of Snacks, granola bar, fruit-filled, nonfat have 13 times more Copper, 12.5 times more Iron, 5.6 times more Magnesium, 3.8 times more Phosphorus, 1.5 times more Potassium, 13.8 times more Selenium and 8.4 times more Zinc than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 6.8 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Copper, Selenium and Zinc
• Both Snacks, granola bar, fruit-filled, nonfat as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, granola bar, fruit-filled, nonfat have 14.9 times more Energy, 18.9 times more Carbohydrate, 21.8 times more Sugars, 3.2 times more Fiber and 3.2 times more Protein than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 8.8 times more Omega 3 than Snacks, granola bar, fruit-filled, nonfat.
• 7 ounces of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• Both Snacks, granola bar, fruit-filled, nonfat as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in seven ounces.