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

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Crackers, matzo, whole-wheat	Boiled Cauliflower	Recommended Dietary Allowance
Energy	48% 1393kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	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	241% 313g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	123% 47g	24% 9.13g	38g per day for Men 19-50 years
Protein	93% 52g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	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	121% 1.45mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.7% 1.08mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.5mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.92mg	40.3% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.6% 54.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	9.13% 91mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	231% 18.5mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	604% 14mg	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	173% 1211mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	542% 298μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	94% 10.4mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.51% 19g	9.98% 369g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Crackers, matzo, whole-wheat have 8.7 times more Vitamin B1, 5.2 times more Vitamin B2, 13.2 times more Vitamin B3 and 2.4 times more Vitamin B5 than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 1.3 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Boiled Cauliflower provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Crackers, matzo, whole-wheat have insufficient amounts of Vitamin C
• Both Crackers, matzo, whole-wheat as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Crackers, matzo, whole-wheat vs Boiled Cauliflower:

• 14 ounces of Crackers, matzo, whole-wheat have 1.4 times more Calcium, 19.4 times more Copper, 14.5 times more Iron, 14.9 times more Magnesium, 26.5 times more Manganese, 9.5 times more Phosphorus, 2.2 times more Potassium, 125.2 times more Selenium and 15.4 times more Zinc than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 19.4 times more Water than Crackers, matzo, whole-wheat.
• 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, matzo, whole-wheat have 15.3 times more Energy, 12.4 times more Omega 6, 19.2 times more Carbohydrate, 5.1 times more Fiber and 7.1 times more Protein than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 5.1 times more Omega 3 than Crackers, matzo, whole-wheat.
• 14 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6