Comparing Nutrients in 500 calories Crackers, flavored, fish-shaped VS Cauliflower

Weight per 500 calories

• Crackers, flavored, fish-shaped: 108g
• Cauliflower: 2000g

Crackers, flavored, fish-shaped have 18.5 times more energy per 100g than Cauliflower. It has very high energy density when compared to other foods. Raw Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Crackers, flavored, fish-shaped or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Cauliflower	26%	8%	66%

Macro Nutrients

	Crackers, flavored, fish-shaped	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.7% 19g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	6.95% 2.22g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	28.4% 0.45g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	22% 3.76g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	76.5% 99g	130g per day for Men 19-50 years
Sugars	1.76% 1.27g	52.7% 38.2g	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	0.13% 0.097g	26.8% 19.4g	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	% 0.32g	% 19g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	8.8% 3.35g	105% 40g	38g per day for Men 19-50 years
Protein	19.6% 11g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.92mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.06% 0.092mg	283% 3.68mg	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	41.3% 165μg	285% 1140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1071% 964mg	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	26.5% 3.97mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Cauliflower	Recommended Dietary Allowance
Calcium	8.96% 89.6mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	86.7% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	62% 4.95mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	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	25.8% 180mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	7.1% 242mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	7.85% 4.3μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	70% 1048mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	49.8% 1841g	3700g per day for Men 19-50 years

Crackers, Flavored, Fish-shaped VS Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, flavored, fish-shaped or Cauliflower?

Lets compare vitamin content per 500 calories of Crackers, flavored, fish-shaped vs Cauliflower:

• 500 calories of Crackers, flavored, fish-shaped have 2.5 times more Vitamin E than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 2.2 times more Vitamin B2, 1.5 times more Vitamin B3, 18.7 times more Vitamin B5, 40.1 times more Vitamin B6, 6.9 times more Vitamin B9 and 10.4 times more Vitamin K than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Cauliflower provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Crackers, flavored, fish-shaped have insufficient amounts of Vitamin B6

Comparing minerals per 500 calories for Crackers, flavored, fish-shaped vs Cauliflower:

• 500 calories of Crackers, flavored, fish-shaped have 1.7 times more Sodium than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 4.9 times more Calcium, 5.4 times more Copper, 1.7 times more Iron, 11.1 times more Magnesium, 5.1 times more Manganese, 4.9 times more Phosphorus, 24.7 times more Potassium, 2.8 times more Selenium, 4.6 times more Zinc and 498.6 times more Water than Crackers, flavored, fish-shaped.
• 500 calories of Crackers, flavored, fish-shaped lack sufficient amounts of Calcium, Magnesium, Potassium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, flavored, fish-shaped have 3.4 times more Fat, 1.5 times more Omega 3 and 11.7 times more Omega 6 than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 1.4 times more Carbohydrate, 30 times more Sugars, 199.6 times more Fructose, 11.9 times more Fiber and 3.5 times more Protein than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Cauliflower offer comparable quantities of Energy per 500 calories.
• 500 calories of Crackers, flavored, fish-shaped provide inadequate amounts of Fiber
• 500 calories of Cauliflower provide inadequate amounts of Omega 6