Comparing Nutrients in 300 calories Boiled Cauliflower VS Crackers, saltines, low salt (includes oyster, soda, soup)

Weight per 300 calories

• Boiled Cauliflower: 1304g
• Crackers, saltines, low salt (includes oyster, soda, soup): 71.3g

Crackers, saltines, low salt (includes oyster, soda, soup) have 18.3 times more energy per unit of mass than Boiled and Drained Cauliflower, which is very high in comparison to other foods. Boiled Cauliflower having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Cauliflower or Crackers, saltines, low salt (includes oyster, soda, soup)?

Macros Ratio

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

Macro Nutrients

	Boiled Cauliflower	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.05% 5.87g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	2.85% 0.91g	4.46% 1.43g	32g per day for Men 19-50 years
Omega 3	136% 2.18g	19.5% 0.31g	1.6g per day for Men 19-50 years
Omega 6	3.84% 0.65g	15% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	40.7% 53g	130g per day for Men 19-50 years
Sugars	37.4% 27g	2.2% 1.6g	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	0.23% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	5.44% 2.07g	38g per day for Men 19-50 years
Protein	43% 24g	12% 6.77g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	1.45% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.63mg	6.77% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	3.3% 0.043mg	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	143% 574μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.67% 0.064μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	642% 578mg	0% 0mg	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	6.1% 0.91mg	5.32% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	150% 180μg	9.14% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	21% 209mg	8.48% 84.8mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	12.4% 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	52% 4.17mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	4.24% 18mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	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	59.6% 417mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	54.5% 1852mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	14.2% 7.83μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	0.078% 2.87g	3700g per day for Men 19-50 years

Boiled Cauliflower VS Crackers, Saltines, Low Salt (includes Oyster, Soda, Soup) Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Cauliflower or Crackers, saltines, low salt (includes oyster, soda, soup)?

Lets compare vitamin content per 300 calories of Boiled Cauliflower vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 300 calories of Boiled Cauliflower have 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.4 times more Vitamin B3, 19.6 times more Vitamin B5, 52.8 times more Vitamin B6, 5.8 times more Vitamin B9, more Vitamin C and 16.4 times more Vitamin K than Crackers, saltines, low salt (includes oyster, soda, soup).
• 300 calories of Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin B6, Vitamin C and Vitamin E
• Both Boiled and Drained Cauliflower as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Cauliflower vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 300 calories of Boiled Cauliflower have 2.5 times more Calcium, 2.1 times more Copper, 6.6 times more Magnesium, 2.9 times more Manganese, 5.3 times more Phosphorus, 3.6 times more Potassium, 1.7 times more Selenium, 1.4 times more Sodium, 3.8 times more Zinc and 422.4 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Boiled Cauliflower and Crackers, saltines, low salt (includes oyster, soda, soup) contain similar levels of Iron per 300 calories.
• 300 calories of Crackers, saltines, low salt (includes oyster, soda, soup) lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Cauliflower have 7 times more Omega 3, 17.2 times more Sugars, 14.5 times more Fiber and 3.5 times more Protein than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 300 kcal of Crackers, saltines, low salt (includes oyster, soda, soup) contain 4 times more Omega 6 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Crackers, saltines, low salt (includes oyster, soda, soup) offer comparable quantities of Energy, Fat and Carbohydrate per 300 calories.
• 300 calories of Boiled Cauliflower provide inadequate amounts of Omega 6
• 300 calories of Crackers, saltines, low salt (includes oyster, soda, soup) provide inadequate amounts of Fiber