Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Crackers, rye, wafers, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Boiled Cauliflower	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	7.93% 230kcal	115% 3340kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	3.38% 1.08g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	20.5% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	618% 804g	130g per day for Men 19-50 years
Sugars	28.7% 21g	14% 10g	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	60.5% 23g	603% 229g	38g per day for Men 19-50 years
Protein	33% 18.4g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	356% 4.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	208% 2.7mg	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	110% 440μg	113% 450μg	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	492% 443mg	1.1% 1mg	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	4.67% 0.7mg	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	47.5% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	16% 160mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	512% 4.6mg	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	40% 3.2mg	743% 59.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	2333% 53.7mg	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	45.7% 320mg	477% 3340mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	146% 4950mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	433% 238μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	371% 5570mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	255% 28mg	11mg per day for Men 19-50 years
Water	25% 930g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Crackers, rye, wafers, plain per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Cauliflower versus 1 kg of Crackers, rye, wafers, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Cauliflower vs Crackers, rye, wafers, plain:

• 1 kilogram of Boiled Cauliflower has 443 times more Vitamin C and 2.4 times more Vitamin K than Crackers, rye, wafers, plain.
• While 1 kg of Crackers, rye, wafers, plain contains 10.2 times more Vitamin B1, 5.6 times more Vitamin B2, 3.9 times more Vitamin B3, 1.6 times more Vitamin B6 and 11.4 times more Vitamin E than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Crackers, rye, wafers, plain provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin E
• 1 kilogram of Crackers, rye, wafers, plain have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cauliflower vs Crackers, rye, wafers, plain:

• 1 kilogram of Boiled Cauliflower has 18.6 times more Water than Crackers, rye, wafers, plain.
• While 1 kg of Crackers, rye, wafers, plain contains 2.5 times more Calcium, 25.6 times more Copper, 18.6 times more Iron, 13.4 times more Magnesium, 40.7 times more Manganese, 10.4 times more Phosphorus, 3.5 times more Potassium, 39.7 times more Selenium, 37.1 times more Sodium and 16.5 times more Zinc than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cauliflower has 3.5 times more Omega 3 and 2.1 times more Sugars than Crackers, rye, wafers, plain.
• While 1 kg of Crackers, rye, wafers, plain contains 14.5 times more Energy, 7 times more Omega 6, 19.6 times more Carbohydrate, 10 times more Fiber and 5.2 times more Protein than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6