Comparing Nutrients in 100 grams Cauliflower VS Cookies, sugar wafer, chocolate-covered

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Cauliflower	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	0.86% 25kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	28.4% 27.6g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.82% 4.97g	50.8% 66g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	71.3% 51.7g	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	1.34% 0.97g	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	% 0.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	7.83% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	3.7% 0.048mg	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	14.3% 57μg	3.75% 15μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.25% 0.15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53.6% 48.2mg	0% 0mg	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	0.53% 0.08mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	5.75% 6.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	2.2% 22mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	29.4% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	5.25% 0.42mg	15.5% 1.24mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	NA	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	6.3% 44mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	9.2% 138mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	5.55% 0.61mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.047% 1.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cookies, sugar wafer, chocolate-covered per 100 g

Compare the macro and micronutrient content in 100 g of Cauliflower versus 100 g of Cookies, sugar wafer, chocolate-covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cauliflower vs Cookies, sugar wafer, chocolate-covered:

• 100 grams of Cauliflower have 3.8 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin C and 2.2 times more Vitamin K than Cookies, sugar wafer, chocolate-covered.
• While 100 g of Cookies, sugar wafer, chocolate-covered contain 1.9 times more Vitamin B1, 3.6 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12 and 27 times more Vitamin E than Raw Cauliflower.
• 100 grams of Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• 100 grams of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Cookies, sugar wafer, chocolate-covered:

• 100 grams of Cauliflower have more Calcium and 53.2 times more Water than Cookies, sugar wafer, chocolate-covered.
• While 100 g of Cookies, sugar wafer, chocolate-covered contain 6.8 times more Copper, 3 times more Iron, 3 times more Magnesium, 2.7 times more Phosphorus, 9 times more Selenium, 4.6 times more Sodium and 2.3 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Cookies, sugar wafer, chocolate-covered contain similar levels of Potassium per 100 grams.
• 100 grams of Cauliflower lack sufficient amounts of Selenium
• 100 grams of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Cookies, sugar wafer, chocolate-covered contain 21 times more Energy, 98.5 times more Fat, 132.6 times more Saturated Fat, 19.3 times more Omega 3, 242.9 times more Omega 6, 13.3 times more Carbohydrate, 27.1 times more Sugars, 1.7 times more Fiber and 1.8 times more Protein than Raw Cauliflower.
• 100 grams of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6