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

Macros Ratio

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

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Boiled Cauliflower	Recommended Dietary Allowance
Energy	66% 1910kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	41.4% 40g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	28.4% 9.08g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	124% 2g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	97% 16.4g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	259% 337g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	14% 10g	13% 9.43g	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	1.44% 1.04g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	77% 43g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	231% 2.77mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	60.4% 0.78mg	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	159% 635μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	223% 201mg	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	34% 5.1mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	52% 62.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	54% 540mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	9.07% 0.082mg	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	291% 23.3mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	26% 0.6mg	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	72% 503mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	97% 3284mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	52.8% 29μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	60% 898mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.49% 18.3g	11.4% 422g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) has 14.5 times more Vitamin B1, 6.4 times more Vitamin B2, 12.8 times more Vitamin B3, 3.2 times more Vitamin B9, more Vitamin B12 and 16 times more Vitamin E than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 2.9 times more Vitamin B6 and more Vitamin C than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Boiled Cauliflower provide similar amounts of Vitamin B5 and Vitamin K per one pound.
• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• 1 pound of Boiled Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A and Vitamin D in one pound.

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

• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) has 7.4 times more Calcium, 8.7 times more Copper, 16 times more Iron, 2.8 times more Magnesium, 6.3 times more Manganese, 3.5 times more Phosphorus, 5.1 times more Potassium, 10.7 times more Selenium, 13.2 times more Sodium and 4.8 times more Zinc than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 23.1 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
• 1 pound of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) has 18.3 times more Energy, 19.7 times more Fat, 28.6 times more Saturated Fat, 2.6 times more Omega 3, 72.5 times more Omega 6, 18.1 times more Carbohydrate, 1.3 times more Fiber and 5.2 times more Protein than Boiled Cauliflower.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Boiled Cauliflower offer comparable quantities of Sugars per one pound.
• 1 pound of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6