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

Macros Ratio

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

Macro Nutrients

	Cauliflower	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	3.9% 113kcal	66% 1910kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	41.4% 40g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	28.4% 9.08g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	97% 16.4g	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	259% 337g	130g per day for Men 19-50 years
Sugars	12% 8.66g	14% 10g	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	1.44% 1.04g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	24% 9.07g	34.6% 13g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Crackers, saltines, low salt (includes oyster, soda, soup)	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	231% 2.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	21% 0.27mg	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	159% 635μg	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	243% 219mg	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	2.4% 0.36mg	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	9.98% 100mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	78.6% 0.71mg	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	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	165% 3.8mg	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	72% 503mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	97% 3284mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	52.8% 29μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	60% 898mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	34% 3.7mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.49% 18.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cauliflower has 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).
• While 1 lb of Crackers, saltines, low salt (includes oyster, soda, soup) contains 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 Raw Cauliflower.
• Both Cauliflower and Crackers, saltines, low salt (includes oyster, soda, soup) provide similar amounts of Vitamin K per one pound.
• 1 pound of Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin D in one pound.

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

• 1 pound of Cauliflower has 22.8 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines, low salt (includes oyster, soda, soup) contains 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 Raw Cauliflower.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, saltines, low salt (includes oyster, soda, soup) contains 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 Raw Cauliflower.
• Both Cauliflower and Crackers, saltines, low salt (includes oyster, soda, soup) offer comparable quantities of Sugars per one pound.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6