Comparing Nutrients in 1 pound Boiled Cauliflower VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Boiled Cauliflower	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	3.6% 104kcal	65.4% 1896kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	40.4% 39g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	47.3% 0.76g	157% 2.5g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	114% 19.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	258% 336g	130g per day for Men 19-50 years
Sugars	13% 9.43g	8.07% 5.85g	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	1.2% 0.86g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	15% 8.35g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	265% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	183% 29.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	48.6% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.78mg	30% 0.39mg	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	50% 200μg	152% 608μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	223% 201mg	0% 0mg	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	2.1% 0.32mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.6μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	70% 0.63mg	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	18% 1.45mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	135% 3.1mg	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	20.7% 145mg	66% 463mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	20.3% 689mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	85% 46.7μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	285% 4268mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Crackers, saltines (includes oyster, soda, soup) per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Cauliflower vs Crackers, saltines (includes oyster, soda, soup):

• 1 pound of Boiled Cauliflower has 2 times more Vitamin B6 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines (includes oyster, soda, soup) contains 16.7 times more Vitamin B1, 9.4 times more Vitamin B2, 15.7 times more Vitamin B3, 3 times more Vitamin B9, more Vitamin B12, 16.4 times more Vitamin E and 1.8 times more Vitamin K than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• 1 pound of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Cauliflower vs Crackers, saltines (includes oyster, soda, soup):

• 1 pound of Boiled Cauliflower has 18.4 times more Water than Crackers, saltines (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines (includes oyster, soda, soup) contains 7.7 times more Copper, 17.4 times more Iron, 2.6 times more Magnesium, 5.2 times more Manganese, 3.2 times more Phosphorus, 17.2 times more Selenium, 62.7 times more Sodium and 4.1 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Crackers, saltines (includes oyster, soda, soup) contain similar levels of Potassium per one pound.
• 1 pound of Boiled Cauliflower lack sufficient amounts of Copper, Selenium and Zinc
• Both Boiled and Drained Cauliflower as well as Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Cauliflower has 1.6 times more Sugars than Crackers, saltines (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines (includes oyster, soda, soup) contains 18.2 times more Energy, 19.2 times more Fat, 23.6 times more Saturated Fat, 3.3 times more Omega 3, 85.4 times more Omega 6, 18 times more Carbohydrate and 5.1 times more Protein than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Crackers, saltines (includes oyster, soda, soup) offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6