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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Boiled Cauliflower	Recommended Dietary Allowance
Energy	68% 1969kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	55% 53.5g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	41.6% 13.3g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	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	249% 324g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (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	214% 2.56mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	141% 562μg	50% 200μg	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	0% 0mg	223% 201mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	52% 62.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, unsalted tops (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	100% 0.9mg	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	306% 24.5mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	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	68% 476mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	232% 3475mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	11.4% 422g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Crackers, saltines, unsalted tops (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, unsalted tops (includes oyster, soda, soup) vs Boiled Cauliflower:

• 1 pound of Crackers, saltines, unsalted tops (includes oyster, soda, soup) has 13.5 times more Vitamin B1, 8.9 times more Vitamin B2, 12.8 times more Vitamin B3 and 2.8 times more Vitamin B9 than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 4.6 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Boiled Cauliflower provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Crackers, saltines, unsalted tops (includes oyster, soda, soup) has 7.4 times more Calcium, 11.1 times more Copper, 16.9 times more Iron, 3 times more Magnesium, 5.3 times more Manganese, 3.3 times more Phosphorus, 51.1 times more Sodium and 4.5 times more Zinc than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 22.7 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Boiled Cauliflower contain similar levels of Potassium per one pound.
• 1 pound of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, saltines, unsalted tops (includes oyster, soda, soup) has 18.9 times more Energy, 26.2 times more Fat, 41.9 times more Saturated Fat, 31.9 times more Omega 6, 17.4 times more Carbohydrate, 1.3 times more Fiber and 5 times more Protein than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 1.9 times more Omega 3 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• 1 pound of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6