Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%

Macro Nutrients

	Boiled Cauliflower	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	7.93% 230kcal	150% 4340kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	122% 118g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	92% 29.3g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	53.8% 0.86g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	94% 16g	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	550% 715g	130g per day for Men 19-50 years
Sugars	28.7% 21g	NA	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	79% 30g	38g per day for Men 19-50 years
Protein	33% 18.4g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	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	471% 5.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	355% 4.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	328% 52.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	91% 4.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	29.2% 0.38mg	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	310% 1240μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	16% 160mg	119% 1190mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	221% 2mg	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	675% 54mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	302% 6.95mg	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	150% 1050mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	10% 150mg	511% 7660mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	25% 930g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Crackers, saltines, unsalted tops (includes oyster, soda, soup) per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Cauliflower versus 1 kg of Crackers, saltines, unsalted tops (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Cauliflower vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 1 kilogram of Boiled Cauliflower has 4.6 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contains 13.5 times more Vitamin B1, 8.9 times more Vitamin B2, 12.8 times more Vitamin B3 and 2.8 times more Vitamin B9 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Crackers, saltines, unsalted tops (includes oyster, soda, soup) provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cauliflower vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 1 kilogram of Boiled Cauliflower has 22.7 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contains 7.4 times more Calcium, 11.1 times more Copper, 16.9 times more Iron, 3 times more Magnesium, 5.3 times more Manganese, 3.3 times more Phosphorus, 51.1 times more Sodium and 4.5 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain similar levels of Potassium per one kilogram.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cauliflower has 1.9 times more Omega 3 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contains 18.9 times more Energy, 26.2 times more Fat, 41.9 times more Saturated Fat, 31.9 times more Omega 6, 17.4 times more Carbohydrate, 1.3 times more Fiber and 5 times more Protein than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6