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

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Cauliflower	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	3.9% 113kcal	59.6% 1728kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	18.2% 5.84g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	87.6% 15g	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	258% 335g	130g per day for Men 19-50 years
Sugars	12% 8.66g	NA	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	249% 95g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Crackers, rye, wafers, seasoned	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	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	50.6% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	66.3% 0.86mg	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	59% 236μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	9.98% 100mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	249% 2.25mg	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	172% 13.8mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	114% 481mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	468% 10.8mg	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	199% 1393mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	60.6% 2059mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	268% 147μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	268% 4023mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.49% 18g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cauliflower has 482 times more Vitamin C than Crackers, rye, wafers, seasoned.
• While 1 lb of Crackers, rye, wafers, seasoned contains 6.3 times more Vitamin B1, 3.7 times more Vitamin B2 and 4.9 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Crackers, rye, wafers, seasoned provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Cauliflower has 23 times more Water than Crackers, rye, wafers, seasoned.
• While 1 lb of Crackers, rye, wafers, seasoned contains 2 times more Calcium, 12.7 times more Copper, 7.2 times more Iron, 7.1 times more Magnesium, 15.3 times more Manganese, 7 times more Phosphorus, 1.5 times more Potassium, 54.2 times more Selenium, 29.6 times more Sodium and 9.4 times more Zinc than Raw Cauliflower.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, rye, wafers, seasoned contains 15.2 times more Energy, 32.9 times more Fat, 9.9 times more Saturated Fat, 21.2 times more Omega 3, 205.2 times more Omega 6, 14.8 times more Carbohydrate, 10.5 times more Fiber and 4.7 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6