Comparing Nutrients in 1 pound Cauliflower VS Crackers, standard snack-type, regular, low salt

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Cauliflower	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	3.9% 113kcal	78.5% 2277kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	118% 115g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	53.5% 17g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	186% 2.97g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	237% 40.2g	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	213% 277g	130g per day for Men 19-50 years
Sugars	12% 8.66g	11% 8.1g	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	19% 7.26g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Crackers, standard snack-type, regular, low salt	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	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	18.5% 0.24mg	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	102% 408μg	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% 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	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	9.98% 100mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	107% 0.97mg	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	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	110% 2.52mg	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	148% 1034mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	47.4% 1610mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	54.4% 30μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	65.3% 980mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Crackers, standard snack-type, regular, low salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cauliflower versus 1 lb of Crackers, standard snack-type, regular, low salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cauliflower vs Crackers, standard snack-type, regular, low salt:

• 1 pound of Cauliflower has 2.5 times more Vitamin B5, 3.5 times more Vitamin B6, more Vitamin C and 2.5 times more Vitamin K than Crackers, standard snack-type, regular, low salt.
• While 1 lb of Crackers, standard snack-type, regular, low salt contains 8.2 times more Vitamin B1, 5.7 times more Vitamin B2, 8 times more Vitamin B3, 1.6 times more Vitamin B9 and 25.4 times more Vitamin E than Raw Cauliflower.
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• 1 pound of Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cauliflower vs Crackers, standard snack-type, regular, low salt:

• 1 pound of Cauliflower has 26.3 times more Water than Crackers, standard snack-type, regular, low salt.
• While 1 lb of Crackers, standard snack-type, regular, low salt contains 5.5 times more Calcium, 5.5 times more Copper, 8.6 times more Iron, 1.8 times more Magnesium, 3.6 times more Manganese, 5.2 times more Phosphorus, 11 times more Selenium, 7.2 times more Sodium and 2.5 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Crackers, standard snack-type, regular, low salt contain similar levels of Potassium per one pound.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cauliflower has 1.3 times more Fiber than Crackers, standard snack-type, regular, low salt.
• While 1 lb of Crackers, standard snack-type, regular, low salt contains 20.1 times more Energy, 90.4 times more Fat, 29 times more Saturated Fat, 43.7 times more Omega 3, 554.1 times more Omega 6, 12.3 times more Carbohydrate and 3.9 times more Protein than Raw Cauliflower.
• Both Cauliflower and Crackers, standard snack-type, regular, low salt offer comparable quantities of Sugars per one pound.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6