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

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%

Macro Nutrients

	Cauliflower	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	8.62% 250kcal	150% 4340kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	122% 118g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	92% 29.3g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	53.8% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	550% 715g	130g per day for Men 19-50 years
Sugars	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	79% 30g	38g per day for Men 19-50 years
Protein	34.3% 19g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	471% 5.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	355% 4.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	328% 52.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	91% 4.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	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	143% 570μg	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	536% 482mg	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	22% 220mg	119% 1190mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	221% 2mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	52.5% 4.2mg	675% 54mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	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	63% 440mg	150% 1050mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	20% 300mg	511% 7660mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	25% 921g	1.1% 41g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Cauliflower vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 1 kilogram of Cauliflower has 1.5 times more Vitamin B5, 4.8 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 11.3 times more Vitamin B1, 7.7 times more Vitamin B2, 10.4 times more Vitamin B3 and 2.2 times more Vitamin B9 than Raw Cauliflower.
• 1 kilogram of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• Both Raw 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 Cauliflower vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 1 kilogram of Cauliflower has 2.3 times more Potassium and 22.5 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 5.4 times more Calcium, 5.1 times more Copper, 12.9 times more Iron, 1.8 times more Magnesium, 4.5 times more Manganese, 2.4 times more Phosphorus, 25.5 times more Sodium and 2.9 times more Zinc than Raw Cauliflower.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contains 17.4 times more Energy, 42.1 times more Fat, 22.6 times more Saturated Fat, 5.7 times more Omega 3, 99.6 times more Omega 6, 14.4 times more Carbohydrate, 1.5 times more Fiber and 4.8 times more Protein than Raw Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6