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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	66% 1910kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	41.4% 40g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	28.4% 9.08g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	124% 2g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	97% 16.4g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	259% 337g	13% 17g	130g per day for Men 19-50 years
Sugars	14% 10g	6.57% 4.76g	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	32.2% 12.2g	38g per day for Men 19-50 years
Protein	77% 43g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	231% 2.77mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	30.7% 0.4mg	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	46.5% 186μg	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	158% 142mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	54% 540mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	12% 0.11mg	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	23.2% 1.86mg	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	29.6% 0.68mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	97% 3284mg	18.5% 630mg	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	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.49% 18.3g	11.5% 426g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, low salt (includes oyster, soda, soup) VS Cooked Frozen 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 Cooked Frozen 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 Cooked Frozen Cauliflower:

• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) has 16.5 times more Vitamin B1, 6.2 times more Vitamin B2, 16.9 times more Vitamin B3, 4.8 times more Vitamin B5, 3.4 times more Vitamin B9, more Vitamin B12, 18.7 times more Vitamin E and 1.3 times more Vitamin K than Cooked Frozen Cauliflower.
• While 1 lb of Boiled and Drained Frozen Cauliflower contains 1.5 times more Vitamin B6 and more Vitamin C than Crackers, saltines, low salt (includes oyster, soda, soup).
• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• 1 pound of Cooked Frozen Cauliflower have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B12 and Vitamin E
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Boiled and Drained Frozen 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 Cooked Frozen Cauliflower:

• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) has 7 times more Calcium, 6.5 times more Copper, 12.5 times more Iron, 2.8 times more Magnesium, 5.6 times more Manganese, 4.6 times more Phosphorus, 5.2 times more Potassium, 10.7 times more Selenium, 11 times more Sodium and 6.3 times more Zinc than Cooked Frozen Cauliflower.
• While 1 lb of Boiled and Drained Frozen Cauliflower contains 23.3 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
• 1 pound of Cooked Frozen Cauliflower lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) has 22.2 times more Energy, 40.2 times more Fat, 58.9 times more Saturated Fat, 5.4 times more Omega 3, 151 times more Omega 6, 19.8 times more Carbohydrate, 2.1 times more Sugars and 5.9 times more Protein than Cooked Frozen Cauliflower.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Cooked Frozen Cauliflower offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Frozen Cauliflower provide inadequate amounts of Energy and Omega 6