Comparing Nutrients in 14 ounces Boiled Cauliflower VS Crackers, standard snack-type, regular, low salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Boiled Cauliflower	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	3.15% 91kcal	68.7% 1992kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	104% 100g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	47% 15g	32g per day for Men 19-50 years
Omega 3	41.4% 0.66g	162% 2.6g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	207% 35g	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	186% 242g	130g per day for Men 19-50 years
Sugars	11.4% 8.26g	9.8% 7.1g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	13% 7.3g	52.4% 29.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Crackers, standard snack-type, regular, low salt	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	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	104% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.3% 2mg	21.5% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	16% 0.21mg	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	89.3% 357μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.85% 0.28mg	53.7% 8.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.6% 54.8μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	94% 0.85mg	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	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	96% 2.2mg	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	18% 127mg	129% 905mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	41.4% 1409mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	47.6% 26μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	57% 857mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	9.98% 369g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Crackers, standard snack-type, regular, low salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Cauliflower versus 14 oz of Crackers, standard snack-type, regular, low salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Cauliflower vs Crackers, standard snack-type, regular, low salt:

• 14 ounces of Boiled Cauliflower have 1.9 times more Vitamin B5, 3.3 times more Vitamin B6, more Vitamin C and 2.2 times more Vitamin K than Crackers, standard snack-type, regular, low salt.
• While 14 oz of Crackers, standard snack-type, regular, low salt contain 9.7 times more Vitamin B1, 6.6 times more Vitamin B2, 9.9 times more Vitamin B3, 2 times more Vitamin B9 and 29 times more Vitamin E than Boiled and Drained Cauliflower.
• 14 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
• 14 ounces of Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Cauliflower vs Crackers, standard snack-type, regular, low salt:

• 14 ounces of Boiled Cauliflower have 26.6 times more Water than Crackers, standard snack-type, regular, low salt.
• While 14 oz of Crackers, standard snack-type, regular, low salt contain 7.5 times more Calcium, 11.8 times more Copper, 11.3 times more Iron, 3 times more Magnesium, 4.2 times more Manganese, 7.1 times more Phosphorus, 2.5 times more Potassium, 11 times more Selenium, 14.4 times more Sodium and 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 1.4 times more Fiber than Crackers, standard snack-type, regular, low salt.
• While 14 oz of Crackers, standard snack-type, regular, low salt contain 21.8 times more Energy, 56.2 times more Fat, 53.9 times more Saturated Fat, 3.9 times more Omega 3, 177.3 times more Omega 6, 14.8 times more Carbohydrate and 4 times more Protein than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Crackers, standard snack-type, regular, low salt offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6