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

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Cauliflower	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	3.42% 99kcal	48% 1393kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	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	15% 19.7g	241% 313g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	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	5.3% 3.85g	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	% 3.73g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	123% 47g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	82.7% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	98% 4.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	56.6% 226μg	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	213% 191mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	21% 1.67mg	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	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	25% 175mg	173% 1211mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	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	7.94% 119mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	94% 10.4mg	11mg per day for Men 19-50 years
Water	9.88% 365g	0.51% 19g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of 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 Cauliflower vs Crackers, matzo, whole-wheat:

• 14 ounces of Cauliflower have 1.6 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
• While 14 oz of Crackers, matzo, whole-wheat contain 7.3 times more Vitamin B1, 4.5 times more Vitamin B2, 10.7 times more Vitamin B3 and 1.9 times more Vitamin B5 than Raw Cauliflower.
• Both 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 Raw 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 Cauliflower vs Crackers, matzo, whole-wheat:

• 14 ounces of Cauliflower have 15 times more Sodium and 19.2 times more Water than Crackers, matzo, whole-wheat.
• While 14 oz of Crackers, matzo, whole-wheat contain 9 times more Copper, 11.1 times more Iron, 8.9 times more Magnesium, 22.6 times more Manganese, 6.9 times more Phosphorus, 125.2 times more Selenium and 9.7 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Crackers, matzo, whole-wheat contain similar levels of Calcium and Potassium per 14 ounces.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Crackers, matzo, whole-wheat contain 14 times more Energy, 2.2 times more Omega 3, 38.6 times more Omega 6, 15.9 times more Carbohydrate, 5.9 times more Fiber and 6.8 times more Protein than Raw Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6