Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%

Macro Nutrients

	Boiled Cauliflower	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Energy	7.93% 230kcal	161% 4670kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	190% 184g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	44.8% 14.3g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	274% 4.4g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	228% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	506% 658g	130g per day for Men 19-50 years
Sugars	28.7% 21g	14.2% 10.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	60.5% 23g	63% 24g	38g per day for Men 19-50 years
Protein	33% 18.4g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	694% 8.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	390% 5.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	415% 66.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	139% 6.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	46% 0.6mg	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	383% 1530μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	492% 443mg	NA	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	245% 36.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	231% 277μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Calcium	16% 160mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	141% 1.27mg	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	591% 47.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	229% 5.27mg	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	223% 1560mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	631% 9470mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	88% 9.7mg	11mg per day for Men 19-50 years
Water	25% 930g	0.94% 34.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Cauliflower versus 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Cauliflower vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 1 kilogram of Boiled Cauliflower has 2.9 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains 19.8 times more Vitamin B1, 9.8 times more Vitamin B2, 16.2 times more Vitamin B3, 1.4 times more Vitamin B5, 3.5 times more Vitamin B9, 52.6 times more Vitamin E and 2 times more Vitamin K than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin E

Comparing minerals per 1 kilogram for Boiled Cauliflower vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 1 kilogram of Boiled Cauliflower has 26.8 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains 4.6 times more Calcium, 7.1 times more Copper, 14.8 times more Iron, 2.6 times more Magnesium, 4 times more Manganese, 4.9 times more Phosphorus, 6.7 times more Selenium, 63.1 times more Sodium and 5.7 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain similar levels of Potassium per one kilogram.
• 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 2 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains 20.3 times more Energy, 40.9 times more Fat, 20.5 times more Saturated Fat, 2.6 times more Omega 3, 77.7 times more Omega 6, 16 times more Carbohydrate and 5.1 times more Protein than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6