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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Frozen Cauliflower	Recommended Dietary Allowance
Energy	11.8% 342kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	6.13% 0.098g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.7% 77.6g	3.6% 4.68g	130g per day for Men 19-50 years
Sugars	62.4% 45.2g	3.06% 2.22g	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	10.3% 7.46g	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	% 4.27g	NA	g per day for Men 19-50 years
Sucrose	% 33.5g	NA	g per day for Men 19-50 years
Fiber	19.5% 7.4g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.72% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	9.46% 0.12mg	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	79% 316μg	16% 64μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.5% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	54.2% 48.8mg	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	1.47% 0.22mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	12.3% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	0.3% 3mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	3.44% 0.031mg	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	50% 4mg	6.75% 0.54mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	NA	8.57% 0.2mg	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	17.4% 122mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	6.47% 220mg	5.68% 193mg	3400mg per day for Men 19-50 years
Selenium	15% 8.3μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	13% 1.42mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	2.5% 93g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Snacks, granola bar, fruit-filled, nonfat have 12.9 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin B12 than Frozen Cauliflower.
• While 100 g of Frozen Cauliflower, Unprepared contain 1.7 times more Vitamin B1, 28.7 times more Vitamin C and 11.4 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Frozen Cauliflower provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin C and Vitamin K
• 100 grams of Frozen Cauliflower have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 grams.

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

• 100 grams of Snacks, granola bar, fruit-filled, nonfat have 7.5 times more Copper, 7.4 times more Iron, 4.2 times more Magnesium, 3.5 times more Phosphorus, 10.4 times more Selenium and 8.4 times more Zinc than Frozen Cauliflower.
• While 100 g of Frozen Cauliflower, Unprepared contain 7.3 times more Calcium and 6.8 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Frozen Cauliflower contain similar levels of Potassium per 100 grams.
• 100 grams of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium
• 100 grams of Frozen Cauliflower lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, granola bar, fruit-filled, nonfat have 14.3 times more Energy, 16.6 times more Carbohydrate, 20.4 times more Sugars, 3.2 times more Fiber and 2.9 times more Protein than Frozen Cauliflower.
• While 100 g of Frozen Cauliflower, Unprepared contain 5.2 times more Omega 3 than Snacks, granola bar, fruit-filled, nonfat.
• 100 grams of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3
• 100 grams of Frozen Cauliflower provide inadequate amounts of Energy
• Both Snacks, granola bar, fruit-filled, nonfat as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Omega 6 in 100 grams.