Comparing Nutrients in 14 ounces Crackers, gluten-free, multi-seeded and multigrain VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Boiled Cauliflower	Recommended Dietary Allowance
Energy	62% 1798kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.2g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	230% 3.68g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 263g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	11.4% 8.26g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	107% 40.5g	24% 9.13g	38g per day for Men 19-50 years
Protein	79.7% 44.7g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.8% 0.83mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	40.3% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	53% 0.69mg	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	34.7% 139μg	43.7% 175μg	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	0% 0mg	195% 176mg	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	39.7% 5.95mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	45.6% 54.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	94% 945mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	242% 2.18mg	7.94% 0.071mg	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	140% 11.2mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	155% 651mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	423% 9.73mg	22.8% 0.52mg	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	212% 1484mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	44.5% 1512mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	126% 69μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	116% 1738mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.39% 14.2g	9.98% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multi-seeded and multigrain VS Boiled Cauliflower per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, gluten-free, multi-seeded and multigrain versus 14 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, gluten-free, multi-seeded and multigrain vs Boiled Cauliflower:

• 14 ounces of Crackers, gluten-free, multi-seeded and multigrain have 5 times more Vitamin B1, 3.3 times more Vitamin B2, 11.8 times more Vitamin B3, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 21.4 times more Vitamin E than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 1.3 times more Vitamin B9 and more Vitamin C than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Boiled Cauliflower provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin C
• 14 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, gluten-free, multi-seeded and multigrain vs Boiled Cauliflower:

• 14 ounces of Crackers, gluten-free, multi-seeded and multigrain have 14.9 times more Calcium, 30.5 times more Copper, 8.8 times more Iron, 18.2 times more Magnesium, 18.6 times more Manganese, 11.7 times more Phosphorus, 2.7 times more Potassium, 29 times more Selenium, 29.2 times more Sodium and 15.5 times more Zinc than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 25.9 times more Water than Crackers, gluten-free, multi-seeded and multigrain.
• 14 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, gluten-free, multi-seeded and multigrain have 19.7 times more Energy, 35.2 times more Fat, 29.6 times more Saturated Fat, 5.5 times more Omega 3, 100.7 times more Omega 6, 16.1 times more Carbohydrate, 4.4 times more Fiber and 6.1 times more Protein than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 2.4 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• 14 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6