Comparing Nutrients in 1 pound Cauliflower VS Crackers, rye, wafers, plain

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Cauliflower	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	3.9% 113kcal	52.2% 1515kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	9.3% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	281% 365g	130g per day for Men 19-50 years
Sugars	12% 8.66g	6.3% 4.6g	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	6.07% 4.4g	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	% 4.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	273% 104g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	77.8% 43.5g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	161% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	45% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	51.6% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	95% 1.23mg	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	64.6% 259μg	51% 204μg	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	243% 219mg	0.5% 0.45mg	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	2.4% 0.36mg	24% 3.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	21.5% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	9.98% 100mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	232% 2.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	24% 1.9mg	337% 27mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	1058% 24.3mg	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	28.5% 200mg	216% 1515mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	66% 2245mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	168% 2527mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.61% 22.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Crackers, rye, wafers, plain per 1 lb

Compare the macro and micronutrient content in 1 lb of Cauliflower versus 1 lb of Crackers, rye, wafers, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cauliflower vs Crackers, rye, wafers, plain:

• 1 pound of Cauliflower has 1.3 times more Vitamin B9, 482 times more Vitamin C and 2.7 times more Vitamin K than Crackers, rye, wafers, plain.
• While 1 lb of Crackers, rye, wafers, plain contains 8.5 times more Vitamin B1, 4.8 times more Vitamin B2, 3.1 times more Vitamin B3, 1.5 times more Vitamin B6 and 10 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Crackers, rye, wafers, plain provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• 1 pound of Crackers, rye, wafers, plain have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cauliflower vs Crackers, rye, wafers, plain:

• 1 pound of Cauliflower has 18.4 times more Water than Crackers, rye, wafers, plain.
• While 1 lb of Crackers, rye, wafers, plain contains 1.8 times more Calcium, 11.8 times more Copper, 14.1 times more Iron, 8.1 times more Magnesium, 34.6 times more Manganese, 7.6 times more Phosphorus, 1.7 times more Potassium, 39.7 times more Selenium, 18.6 times more Sodium and 10.4 times more Zinc than Raw Cauliflower.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cauliflower has 1.9 times more Sugars than Crackers, rye, wafers, plain.
• While 1 lb of Crackers, rye, wafers, plain contains 13.4 times more Energy, 3.2 times more Omega 3, 21.8 times more Omega 6, 16.2 times more Carbohydrate, 11.5 times more Fiber and 5 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6