Comparing Nutrients in 14 ounces Cauliflower VS Crackers, sandwich-type, peanut butter filled, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Cauliflower	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	3.42% 99kcal	60% 1734kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	68.2% 66g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	34.5% 11g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	155% 26.4g	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	194% 252g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	61% 44g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Crackers, sandwich-type, peanut butter filled, reduced fat	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	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	116% 18.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	22.3% 0.29mg	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	110% 441μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	49.2% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	57.3% 0.52mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	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	25% 175mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	141% 77.4μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	169% 2536mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	9.88% 365g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Crackers, sandwich-type, peanut butter filled, reduced fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cauliflower vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 14 ounces of Cauliflower have 1.8 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin C and 5.2 times more Vitamin K than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 9.1 times more Vitamin B1, 5 times more Vitamin B2, 9.2 times more Vitamin B3, 1.9 times more Vitamin B9 and 23.3 times more Vitamin E than Raw Cauliflower.
• 14 ounces of Cauliflower have insufficient amounts of Vitamin E
• 14 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cauliflower vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 14 ounces of Cauliflower have more Calcium, 2.5 times more Potassium and 9.9 times more Water than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 3.3 times more Copper, 7.1 times more Iron, 2 times more Magnesium, 2.2 times more Phosphorus, 32.5 times more Selenium, 21.3 times more Sodium and 2.5 times more Zinc than Raw Cauliflower.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium
• 14 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 17.5 times more Energy, 59.5 times more Fat, 21.4 times more Saturated Fat, 4 times more Omega 3, 416 times more Omega 6, 12.8 times more Carbohydrate, 5.8 times more Sugars, 1.4 times more Fiber and 4.3 times more Protein than Raw Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6