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

Macros Ratio

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

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cauliflower	Recommended Dietary Allowance
Energy	66% 1910kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	41.4% 40g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	28.4% 9.08g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	124% 2g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	97% 16.4g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	259% 337g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	14% 10g	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	34.6% 13g	24% 9.07g	38g per day for Men 19-50 years
Protein	77% 43g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	64.2% 0.83mg	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	64.6% 259μg	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	243% 219mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cauliflower	Recommended Dietary Allowance
Calcium	54% 540mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	30.6% 0.7mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	97% 3284mg	40% 1356mg	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	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.49% 18.3g	11.3% 418g	3700g per day for Men 19-50 years

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

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

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

Comparison of macro-nutrients per 1 pound:

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