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

Macros Ratio

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

Macro Nutrients

	Crackers, standard snack-type, regular, low salt	Cauliflower	Recommended Dietary Allowance
Energy	78.5% 2277kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	118% 115g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	53.5% 17g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	186% 2.97g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	237% 40.2g	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	213% 277g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	NA	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	NA	% 4.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19% 7.26g	24% 9.07g	38g per day for Men 19-50 years
Protein	60% 33.6g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular, low salt	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.85mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	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	102% 408μg	64.6% 259μg	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	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	61.4% 9.2mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular, low salt	Cauliflower	Recommended Dietary Allowance
Calcium	54.4% 544mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	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	204% 16.3mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	110% 2.52mg	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	148% 1034mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	47.4% 1610mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	54.4% 30μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	65.3% 980mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.43% 16g	11.3% 418g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Crackers, standard snack-type, regular, low salt 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, standard snack-type, regular, low salt vs Cauliflower:

• 1 pound of Crackers, standard snack-type, regular, low salt has 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 Cauliflower.
• While 1 lb of Raw Cauliflower contains 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.
• 1 pound of Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin C
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• Both Crackers, standard snack-type, regular, low salt as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Crackers, standard snack-type, regular, low salt has 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 Cauliflower.
• While 1 lb of Raw Cauliflower contains 26.3 times more Water than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Cauliflower 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 Crackers, standard snack-type, regular, low salt has 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 Cauliflower.
• Both Crackers, standard snack-type, regular, low salt and Cauliflower offer comparable quantities of Sugars and Fiber per one pound.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6