Comparing Nutrients in 100 grams Cauliflower VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Cauliflower	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	0.86% 25kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	1.95% 0.33g	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	59.7% 77.6g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	62.4% 45.2g	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	10.3% 7.46g	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	% 4.27g	g per day for Men 19-50 years
Sucrose	% 0g	% 33.5g	g per day for Men 19-50 years
Fiber	5.26% 2g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Snacks, granola bar, fruit-filled, nonfat	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	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	2.5% 0.4mg	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	122% 1.6mg	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	79% 316μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.5% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53.6% 48.2mg	1.9% 1.7mg	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	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	0% 0μg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	12% 50mg	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	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	6.47% 220mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	15% 8.3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	13% 1.42mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Snacks, granola bar, fruit-filled, nonfat per 100 g

Compare the macro and micronutrient content in 100 g of Cauliflower versus 100 g of Snacks, granola bar, fruit-filled, nonfat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cauliflower vs Snacks, granola bar, fruit-filled, nonfat:

• 100 grams of Cauliflower have 1.7 times more Vitamin B1, 1.3 times more Vitamin B3, 28.4 times more Vitamin C and 11.9 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• While 100 g of Snacks, granola bar, fruit-filled, nonfat contain 8.6 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin B12 than Raw Cauliflower.
• Both Cauliflower and Snacks, granola bar, fruit-filled, nonfat provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Cauliflower have insufficient amounts of Vitamin B12
• 100 grams of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Snacks, granola bar, fruit-filled, nonfat:

• 100 grams of Cauliflower have 7.3 times more Calcium, 1.4 times more Potassium, 1.9 times more Sodium and 6.7 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• While 100 g of Snacks, granola bar, fruit-filled, nonfat contain 6 times more Copper, 9.5 times more Iron, 3.3 times more Magnesium, 2.8 times more Phosphorus, 13.8 times more Selenium and 5.3 times more Zinc than Raw Cauliflower.
• 100 grams of Cauliflower lack sufficient amounts of Selenium
• 100 grams of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium
• Both Raw Cauliflower as well as Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Fluoride in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Snacks, granola bar, fruit-filled, nonfat contain 13.7 times more Energy, 15.6 times more Carbohydrate, 23.7 times more Sugars, 7.7 times more Fructose, 3.7 times more Fiber and 3.1 times more Protein than Raw Cauliflower.
• 100 grams of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.