Comparing Nutrients in 500 calories Cauliflower VS Crackers, rye, wafers, seasoned

Weight per 500 calories

• Cauliflower: 2000g
• Crackers, rye, wafers, seasoned: 131g

Crackers, rye, wafers, seasoned have 15.2 times more energy per unit of mass than Raw Cauliflower, which is high in comparison to other foods. Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Cauliflower or Crackers, rye, wafers, seasoned?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Cauliflower	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	5.28% 1.7g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	25.3% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 99g	74.5% 97g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	NA	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	26.8% 19.4g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	105% 40g	72% 27.4g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	19% 0.25mg	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	285% 1140μg	17% 68.2μg	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	1071% 964mg	0.15% 0.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	44% 440mg	5.77% 57.7mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	72% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	105% 8.4mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	135% 3.1mg	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	126% 880mg	57.6% 403mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	77.5% 42.7μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	77.6% 1164mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	30.4% 3.35mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	0.14% 5.25g	3700g per day for Men 19-50 years

Cauliflower VS Crackers, Rye, Wafers, Seasoned Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Crackers, rye, wafers, seasoned?

Lets compare vitamin content per 500 calories of Cauliflower vs Crackers, rye, wafers, seasoned:

• 500 calories of Cauliflower have 2.4 times more Vitamin B1, 4.1 times more Vitamin B2, 3.1 times more Vitamin B3, 18.2 times more Vitamin B5, 14.8 times more Vitamin B6, 16.7 times more Vitamin B9 and 7345.7 times more Vitamin C than Crackers, rye, wafers, seasoned.
• 500 calories of Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Crackers, rye, wafers, seasoned:

• 500 calories of Cauliflower have 7.6 times more Calcium, 1.2 times more Copper, 2.1 times more Iron, 2.2 times more Magnesium, 2.2 times more Phosphorus, 10 times more Potassium, 1.6 times more Zinc and 350.8 times more Water than Crackers, rye, wafers, seasoned.
• While 500 kcal of Crackers, rye, wafers, seasoned contain 3.6 times more Selenium and 1.9 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Crackers, rye, wafers, seasoned contain similar levels of Manganese per 500 calories.
• 500 calories of Crackers, rye, wafers, seasoned lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 1.5 times more Fiber and 3.3 times more Protein than Crackers, rye, wafers, seasoned.
• While 500 kcal of Crackers, rye, wafers, seasoned contain 2.2 times more Fat, 1.4 times more Omega 3 and 13.5 times more Omega 6 than Raw Cauliflower.
• Both Cauliflower and Crackers, rye, wafers, seasoned offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cauliflower provide inadequate amounts of Omega 6