Comparing Nutrients in 1 kilogram Crackers, standard snack-type, sandwich, with peanut butter filling VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Cauliflower	26%	8%	66%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Cauliflower	Recommended Dietary Allowance
Energy	170% 4940kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	253% 245g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	150% 48g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	268% 45.5g	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	449% 584g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	145% 105g	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	7.03% 5.1g	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	% 27.6g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 65.7g	% 0g	g per day for Men 19-50 years
Fiber	60.5% 23g	52.6% 20g	38g per day for Men 19-50 years
Protein	205% 115g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Cauliflower	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	408% 4.9mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	382% 61mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	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	215% 860μg	143% 570μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	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	137% 20.6mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79% 95μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Cauliflower	Recommended Dietary Allowance
Calcium	81% 810mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	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	346% 27.7mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	341% 7.84mg	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	391% 2740mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	63.2% 2150mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	534% 8010mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.79% 29.3g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, sandwich, with peanut butter filling VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, standard snack-type, sandwich, with peanut butter filling 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, standard snack-type, sandwich, with peanut butter filling vs Cauliflower:

• 1 kilogram of Crackers, standard snack-type, sandwich, with peanut butter filling has 9.8 times more Vitamin B1, 4.5 times more Vitamin B2, 12.1 times more Vitamin B3, 1.5 times more Vitamin B9 and 25.8 times more Vitamin E than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.4 times more Vitamin B5, more Vitamin C and 1.6 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Cauliflower provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin C
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin E
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, standard snack-type, sandwich, with peanut butter filling vs Cauliflower:

• 1 kilogram of Crackers, standard snack-type, sandwich, with peanut butter filling has 3.7 times more Calcium, 8.3 times more Copper, 6.6 times more Iron, 3.7 times more Magnesium, 5.1 times more Manganese, 6.2 times more Phosphorus, 18 times more Selenium, 26.7 times more Sodium and 4.2 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.4 times more Potassium and 31.4 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, standard snack-type, sandwich, with peanut butter filling has 19.8 times more Energy, 87.6 times more Fat, 36.9 times more Saturated Fat, 284.4 times more Omega 6, 11.7 times more Carbohydrate, 5.5 times more Sugars and 6 times more Protein than Cauliflower.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Cauliflower offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Raw Cauliflower provide inadequate amounts of Omega 3 in one kilogram.