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

Weight per 500 calories

• Crackers, rye, wafers, seasoned: 131g
• Frozen Cauliflower: 2083g

Crackers, rye, wafers, seasoned have 15.9 times more energy per 100g than Frozen Cauliflower. It has high energy density when compared to other foods. Frozen Cauliflower, Unprepared having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Frozen Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	5.28% 1.7g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	128% 2.04g	1.6g per day for Men 19-50 years
Omega 6	25.3% 4.3g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.5% 97g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	63.8% 46.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	72% 27.4g	126% 48g	38g per day for Men 19-50 years
Protein	21% 12g	74.8% 42g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.3% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.41mg	88.5% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.5% 0.29mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	56% 8.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	56.7% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	197% 2.56mg	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	17% 68.2μg	333% 1333μg	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	0.15% 0.13mg	1130% 1017mg	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	NA	9.72% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	257% 308μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, seasoned	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	5.77% 57.7mg	46% 458mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	71.8% 0.65mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	178% 4.1mg	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	57.6% 403mg	104% 729mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	118% 4021mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.7μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	77.6% 1164mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	30.4% 3.35mg	32% 3.54mg	11mg per day for Men 19-50 years
Water	0.14% 5.25g	52% 1927g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Frozen Cauliflower, Unprepared contain 2.6 times more Vitamin B1, 5 times more Vitamin B2, 2.8 times more Vitamin B3, 3.9 times more Vitamin B5, 10.3 times more Vitamin B6, 19.5 times more Vitamin B9 and 7747 times more Vitamin C than Crackers, rye, wafers, seasoned.
• 500 calories of Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin C
• Both Crackers, rye, wafers, seasoned as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

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

• 500 calories of Crackers, rye, wafers, seasoned have 2.6 times more Selenium and 2.3 times more Sodium than Frozen Cauliflower.
• While 500 kcal of Frozen Cauliflower, Unprepared contain 7.9 times more Calcium, 2.8 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus, 6.7 times more Potassium and 367.1 times more Water than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Frozen Cauliflower contain similar levels of Copper and Zinc 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 Crackers, rye, wafers, seasoned have 2.1 times more Fat and 7.1 times more Omega 6 than Frozen Cauliflower.
• While 500 kcal of Frozen Cauliflower, Unprepared contain 4.9 times more Omega 3, 1.7 times more Fiber and 3.5 times more Protein than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Frozen Cauliflower offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Cauliflower provide inadequate amounts of Omega 6