Comparing Nutrients in 500 calories Crackers, saltines, low salt (includes oyster, soda, soup) VS Cauliflower

Weight per 500 calories

• Crackers, saltines, low salt (includes oyster, soda, soup): 119g
• Cauliflower: 2000g

Crackers, saltines, low salt (includes oyster, soda, soup) have 16.8 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, saltines, low salt (includes oyster, soda, soup) or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Cauliflower	26%	8%	66%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	7.43% 2.38g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	32.4% 0.52g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	25.3% 4.3g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.3g	76.5% 99g	130g per day for Men 19-50 years
Sugars	3.64% 2.64g	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	0.38% 0.27g	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	% 0.27g	% 19g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	9.06% 3.44g	105% 40g	38g per day for Men 19-50 years
Protein	20% 11.3g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	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	41.6% 166μg	285% 1140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.45% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1071% 964mg	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	8.87% 1.33mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.2% 18.3μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cauliflower	Recommended Dietary Allowance
Calcium	14% 141mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	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	76% 6.1mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	7.07% 29.7mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	43.3% 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	19% 132mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	14% 7.6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	8.85% 0.97mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	49.8% 1841g	3700g per day for Men 19-50 years

Crackers, Saltines, Low Salt (includes Oyster, Soda, Soup) VS Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, saltines, low salt (includes oyster, soda, soup) or Cauliflower?

Lets compare vitamin content per 500 calories of Crackers, saltines, low salt (includes oyster, soda, soup) vs Cauliflower:

• 500 kcal of Raw Cauliflower contain 1.4 times more Vitamin B1, 3.1 times more Vitamin B2, 1.6 times more Vitamin B3, 23.6 times more Vitamin B5, 51.6 times more Vitamin B6, 6.9 times more Vitamin B9, more Vitamin C and 16.9 times more Vitamin K than Crackers, saltines, low salt (includes oyster, soda, soup).
• 500 calories of Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin B6, Vitamin C and Vitamin E
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Crackers, saltines, low salt (includes oyster, soda, soup) vs Cauliflower:

• 500 kcal of Raw Cauliflower contain 3.1 times more Calcium, 4.2 times more Copper, 1.4 times more Iron, 10.1 times more Magnesium, 3.1 times more Manganese, 6.7 times more Phosphorus, 7 times more Potassium, 1.6 times more Selenium, 2.6 times more Sodium, 5.5 times more Zinc and 384.7 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
• 500 calories of Crackers, saltines, low salt (includes oyster, soda, soup) lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, saltines, low salt (includes oyster, soda, soup) have 1.9 times more Fat, 1.7 times more Omega 3 and 13.5 times more Omega 6 than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 14.5 times more Sugars, 71 times more Fructose, 11.6 times more Fiber and 3.4 times more Protein than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Cauliflower offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Crackers, saltines, low salt (includes oyster, soda, soup) provide inadequate amounts of Fiber
• 500 calories of Cauliflower provide inadequate amounts of Omega 6