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

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%

Macro Nutrients

	Cauliflower	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Energy	8.62% 250kcal	158% 4590kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	178% 173g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	81.7% 26g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	235% 3.76g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	178% 30.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	498% 647g	130g per day for Men 19-50 years
Sugars	26.3% 19g	11.4% 8.3g	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	13.4% 9.7g	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	% 9.4g	% 2.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	52.6% 20g	92% 35g	38g per day for Men 19-50 years
Protein	34.3% 19g	199% 112g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	700% 8.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	356% 4.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	368% 59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	61.5% 0.8mg	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	NA	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	536% 482mg	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	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	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Calcium	22% 220mg	101% 1010mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	154% 1.4mg	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	556% 44.5mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	243% 5.6mg	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	291% 2040mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	49.4% 1680mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	20% 300mg	791% 11870mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	120% 13mg	11mg per day for Men 19-50 years
Water	25% 921g	0.9% 33.3g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cauliflower has 2.3 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contains 16.8 times more Vitamin B1, 7.7 times more Vitamin B2 and 11.6 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan provide similar amounts of Vitamin B5 per one kilogram.

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

• 1 kilogram of Cauliflower has 1.8 times more Potassium and 27.6 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contains 4.6 times more Calcium, 3.6 times more Copper, 10.6 times more Iron, 1.6 times more Magnesium, 3.6 times more Manganese, 4.6 times more Phosphorus, 39.6 times more Sodium and 4.9 times more Zinc than Raw Cauliflower.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cauliflower has 2.3 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contains 18.4 times more Energy, 61.8 times more Fat, 20.1 times more Saturated Fat, 25.1 times more Omega 3, 189.6 times more Omega 6, 13 times more Carbohydrate, 1.8 times more Fiber and 5.8 times more Protein than Raw Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6