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

Weight per 300 calories

• Crackers, saltines (includes oyster, soda, soup): 71.8g
• Frozen Cauliflower: 1250g

Crackers, saltines (includes oyster, soda, soup) have 17.4 times more energy per 100g than Frozen Cauliflower. It has very high energy density when compared to other foods. Frozen Cauliflower, Unprepared having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Frozen Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	3.48% 3.38g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	76.6% 1.23g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	45% 58.5g	130g per day for Men 19-50 years
Sugars	1.28% 0.93g	38.3% 27.8g	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	0.19% 0.14g	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	% 0.086g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.3% 2g	75.7% 28.8g	38g per day for Men 19-50 years
Protein	12% 6.8g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0.08% 0.72μg	1.4% 12.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.75% 0.062mg	118% 1.54mg	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	24% 96μg	200% 800μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.7% 0.065μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	678% 610mg	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	5.5% 0.83mg	5.83% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18.2μg	154% 185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	43% 0.39mg	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	50% 4mg	84.4% 6.75mg	8mg per day for Men 19-50 years
Magnesium	3.93% 16.5mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	107% 2.46mg	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	10.5% 73.2mg	62.5% 438mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	71% 2413mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.4μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	45% 675mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	0.098% 3.62g	31.3% 1156g	3700g per day for Men 19-50 years

Crackers, Saltines (includes Oyster, Soda, Soup) VS Frozen Cauliflower Nutrients Per 300 Kcal

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

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

• 300 kcal of Frozen Cauliflower, Unprepared contain 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 4.4 times more Vitamin B5, 24.9 times more Vitamin B6, 8.3 times more Vitamin B9, more Vitamin C and 10.1 times more Vitamin K than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Frozen Cauliflower provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin B6 and Vitamin C
• Both Crackers, saltines (includes oyster, soda, soup) as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

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

• 300 calories of Crackers, saltines (includes oyster, soda, soup) have 2.3 times more Sodium than Frozen Cauliflower.
• While 300 kcal of Frozen Cauliflower, Unprepared contain 20.2 times more Calcium, 3.9 times more Copper, 1.7 times more Iron, 9.1 times more Magnesium, 5 times more Manganese, 6 times more Phosphorus, 22.1 times more Potassium, 1.4 times more Selenium, 4.3 times more Zinc and 319.1 times more Water than Crackers, saltines (includes oyster, soda, soup).
• 300 calories of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, saltines (includes oyster, soda, soup) have 1.8 times more Fat and 8.5 times more Omega 6 than Frozen Cauliflower.
• While 300 kcal of Frozen Cauliflower, Unprepared contain 3.1 times more Omega 3, 30 times more Sugars, 14.3 times more Fiber and 3.7 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Frozen Cauliflower offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Crackers, saltines (includes oyster, soda, soup) provide inadequate amounts of Fiber
• 300 calories of Frozen Cauliflower provide inadequate amounts of Omega 6