Comparing Nutrients in 14 ounces Boiled Cauliflower VS Crackers, matzo, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Boiled Cauliflower	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	3.15% 91kcal	48% 1393kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	41.4% 0.66g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	241% 313g	130g per day for Men 19-50 years
Sugars	11.4% 8.26g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	123% 47g	38g per day for Men 19-50 years
Protein	13% 7.3g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	82.7% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.3% 2mg	98% 4.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	48.5% 0.63mg	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	43.7% 175μg	34.7% 139μg	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	195% 176mg	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	1.85% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.6% 54.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	16% 1.27mg	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	604% 14mg	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	18% 127mg	173% 1211mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	542% 298μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	94% 10.4mg	11mg per day for Men 19-50 years
Water	9.98% 369g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Crackers, matzo, whole-wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Cauliflower versus 14 oz of Crackers, matzo, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Cauliflower vs Crackers, matzo, whole-wheat:

• 14 ounces of Boiled Cauliflower have 1.3 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
• While 14 oz of Crackers, matzo, whole-wheat contain 8.7 times more Vitamin B1, 5.2 times more Vitamin B2, 13.2 times more Vitamin B3 and 2.4 times more Vitamin B5 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Crackers, matzo, whole-wheat provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Crackers, matzo, whole-wheat have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Boiled Cauliflower vs Crackers, matzo, whole-wheat:

• 14 ounces of Boiled Cauliflower have 19.4 times more Water than Crackers, matzo, whole-wheat.
• While 14 oz of Crackers, matzo, whole-wheat contain 1.4 times more Calcium, 19.4 times more Copper, 14.5 times more Iron, 14.9 times more Magnesium, 26.5 times more Manganese, 9.5 times more Phosphorus, 2.2 times more Potassium, 125.2 times more Selenium and 15.4 times more Zinc than Boiled and Drained Cauliflower.
• 14 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Cauliflower have 5.1 times more Omega 3 than Crackers, matzo, whole-wheat.
• While 14 oz of Crackers, matzo, whole-wheat contain 15.3 times more Energy, 12.4 times more Omega 6, 19.2 times more Carbohydrate, 5.1 times more Fiber and 7.1 times more Protein than Boiled and Drained Cauliflower.
• 14 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6