Comparing Nutrients in 100 grams Cauliflower VS Snacks, corn cakes

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Snacks, corn cakes	8%	6%	86%

Macro Nutrients

	Cauliflower	Snacks, corn cakes	Recommended Dietary Allowance
Energy	0.86% 25kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	5.24% 0.89g	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	64% 83.4g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	32.4% 23.5g	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	5% 1.9g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Snacks, corn cakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	32% 5.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	10.8% 0.14mg	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	4.75% 19μg	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	53.6% 48.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Snacks, corn cakes	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	46.7% 0.42mg	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	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	79% 1.8mg	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	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	4.6% 157mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	18% 9.9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.12% 4.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Snacks, corn cakes per 100 g

Compare the macro and micronutrient content in 100 g of Cauliflower versus 100 g of Snacks, corn cakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cauliflower vs Snacks, corn cakes:

• 100 grams of Cauliflower have 1.3 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C and more Vitamin K than Snacks, corn cakes.
• While 100 g of Snacks, corn cakes contain more Vitamin A, 5 times more Vitamin B1 and 10.2 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Snacks, corn cakes provide similar amounts of Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of Cauliflower have insufficient amounts of Vitamin A
• 100 grams of Snacks, corn cakes have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Snacks, corn cakes have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Snacks, corn cakes:

• 100 grams of Cauliflower have 1.9 times more Potassium and 20 times more Water than Snacks, corn cakes.
• While 100 g of Snacks, corn cakes contain 10.8 times more Copper, 3.3 times more Iron, 7.6 times more Magnesium, 11.7 times more Manganese, 3.6 times more Phosphorus, 16.5 times more Selenium, 16.3 times more Sodium and 7.4 times more Zinc than Raw Cauliflower.
• 100 grams of Cauliflower lack sufficient amounts of Selenium
• 100 grams of Snacks, corn cakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Snacks, corn cakes contain 15.5 times more Energy, 8.6 times more Fat, 55.6 times more Omega 6, 16.8 times more Carbohydrate, 12.3 times more Sugars and 4.2 times more Protein than Raw Cauliflower.
• Both Cauliflower and Snacks, corn cakes offer comparable quantities of Fiber per 100 grams.
• 100 grams of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Raw Cauliflower as well as Snacks, corn cakes provide inadequate amounts of Omega 3 in 100 grams.