Comparing Nutrients in 14 ounces Cauliflower VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Cauliflower	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	3.42% 99kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	221% 3.54g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	164% 28g	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	209% 271g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	57% 41.4g	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	0.99% 0.71g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	% 0g	% 38.5g	g per day for Men 19-50 years
Fiber	21% 7.94g	51% 19.4g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Crackers, standard snack-type, with 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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	110% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	55% 0.71mg	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	57.5% 230μg	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	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	47% 56.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	66.3% 663mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	87% 0.78mg	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	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	158% 3.64mg	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	202% 1413mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	62.8% 34.5μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	198% 2969mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	9.88% 365g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Crackers, standard snack-type, with whole wheat per 14 oz

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

Lets compare vitamin content per 14 ounces of Cauliflower vs Crackers, standard snack-type, with whole wheat:

• 14 ounces of Cauliflower have 1.4 times more Vitamin B5 and more Vitamin C than Crackers, standard snack-type, with whole wheat.
• While 14 oz of Crackers, standard snack-type, with whole wheat contain 6.4 times more Vitamin B1, 4.1 times more Vitamin B2, 8.8 times more Vitamin B3 and 36.3 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B6, Vitamin B9 and Vitamin K per 14 ounces.
• 14 ounces of Cauliflower have insufficient amounts of Vitamin E
• 14 ounces of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cauliflower vs Crackers, standard snack-type, with whole wheat:

• 14 ounces of Cauliflower have 1.4 times more Potassium and 33.7 times more Water than Crackers, standard snack-type, with whole wheat.
• While 14 oz of Crackers, standard snack-type, with whole wheat contain 7.6 times more Calcium, 5.1 times more Copper, 8.7 times more Iron, 3.1 times more Magnesium, 5.9 times more Manganese, 8.1 times more Phosphorus, 14.5 times more Selenium, 24.9 times more Sodium and 4.1 times more Zinc than Raw Cauliflower.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Crackers, standard snack-type, with whole wheat contain 18.5 times more Energy, 63.7 times more Fat, 33.4 times more Saturated Fat, 59.5 times more Omega 3, 439.8 times more Omega 6, 13.8 times more Carbohydrate, 5.5 times more Sugars, 2.5 times more Fiber and 3.8 times more Protein than Raw Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6