Comparing Nutrients in 7 ounces Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%
Cauliflower	26%	8%	66%

Macro Nutrients

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Cauliflower	Recommended Dietary Allowance
Energy	40% 1157kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	42.3% 13.5g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	261% 44.3g	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	68.8% 89.4g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	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	0.19% 0.14g	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	% 0.14g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 0.62g	% 0g	g per day for Men 19-50 years
Fiber	42.3% 16g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	26% 14.5g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Cauliflower	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	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	12.4% 49.6μg	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	0.66% 0.6mg	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% 4.82mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Cauliflower	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.5μg	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	49% 3.93mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	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	56.4% 395mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	120% 1804mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat versus 7 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Cauliflower:

• 7 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 2.7 times more Vitamin B1, 2.4 times more Vitamin B3 and 30.4 times more Vitamin E than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.9 times more Vitamin B5, 1.7 times more Vitamin B6, 2.3 times more Vitamin B9, 160.7 times more Vitamin C and 3.8 times more Vitamin K than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Cauliflower provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin C
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat 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 Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Cauliflower:

• 7 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 4.2 times more Copper, 4.7 times more Iron, 5.3 times more Magnesium, 4.1 times more Manganese, 4.5 times more Phosphorus, 3.7 times more Selenium, 30.3 times more Sodium and 11.5 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 5.5 times more Calcium, 1.6 times more Potassium and 76.7 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• 7 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat lack sufficient amounts of Calcium
• 7 ounces of Cauliflower lack sufficient amounts of Selenium
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Raw Cauliflower lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 23.3 times more Energy, 155.5 times more Fat, 52.5 times more Saturated Fat, 56.9 times more Omega 3, 1396.2 times more Omega 6, 9.1 times more Carbohydrate, 4.1 times more Fiber and 3.8 times more Protein than Cauliflower.
• While 7 oz of Raw Cauliflower contain 4.2 times more Sugars than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6