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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Cauliflower	26%	8%	66%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cauliflower	Recommended Dietary Allowance
Energy	145% 4210kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.5g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	62.5% 20g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	273% 4.37g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	213% 36.2g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	572% 743g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	30.6% 22g	26.3% 19g	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	3.17% 2.3g	13.4% 9.7g	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	% 2.3g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	76.3% 29g	52.6% 20g	38g per day for Men 19-50 years
Protein	170% 95g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	509% 6.1mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.3mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	327% 52.4mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	142% 1.84mg	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	350% 1400μg	143% 570μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.5% 0.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	536% 482mg	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	74.7% 11mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cauliflower	Recommended Dietary Allowance
Calcium	119% 1190mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	641% 51.3mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	364% 8.4mg	67.4% 1.55mg	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	159% 1110mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	213% 7240mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	132% 1980mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	1.1% 40.3g	25% 921g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) has 12.2 times more Vitamin B1, 5.5 times more Vitamin B2, 10.3 times more Vitamin B3, 2.5 times more Vitamin B9, more Vitamin B12 and 14 times more Vitamin E than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.4 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin C than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Cauliflower provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, saltines, low salt (includes oyster, soda, soup) vs Cauliflower:

• 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) has 5.4 times more Calcium, 4 times more Copper, 12.2 times more Iron, 1.7 times more Magnesium, 5.4 times more Manganese, 2.5 times more Phosphorus, 2.4 times more Potassium, 10.7 times more Selenium, 6.6 times more Sodium and 3 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains 22.8 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) has 16.8 times more Energy, 31.6 times more Fat, 15.4 times more Saturated Fat, 29.1 times more Omega 3, 226.5 times more Omega 6, 15 times more Carbohydrate, 1.5 times more Fiber and 4.9 times more Protein than Cauliflower.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Cauliflower offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6