Comparing Nutrients in 500 calories Rice cake, cracker (include hain mini rice cakes) VS Cauliflower

Weight per 500 calories

• Rice cake, cracker (include hain mini rice cakes): 128g
• Cauliflower: 2000g

Rice cake, cracker (include hain mini rice cakes) have 15.7 times more energy per 100g than Cauliflower. It has high energy density when compared to other foods. Raw Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Rice cake, cracker (include hain mini rice cakes) or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%
Cauliflower	26%	8%	66%

Macro Nutrients

	Rice cake, cracker (include hain mini rice cakes)	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.65% 5.5g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	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	79.6% 103g	76.5% 99g	130g per day for Men 19-50 years
Sugars	1.55% 1.12g	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	NA	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	NA	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	14% 5.36g	105% 40g	38g per day for Men 19-50 years
Protein	16% 9.06g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Rice cake, cracker (include hain mini rice cakes)	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.3% 9.96mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	6.7% 26.8μg	285% 1140μg	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% 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	10.5% 1.6mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.42μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice cake, cracker (include hain mini rice cakes)	Cauliflower	Recommended Dietary Allowance
Calcium	1.4% 14mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	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	23.8% 1.9mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	NA	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	65.6% 459mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	16% 546mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	57% 31.4μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	6.04% 91mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.83mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	49.8% 1841g	3700g per day for Men 19-50 years

Rice Cake, Cracker (include Hain Mini Rice Cakes) VS Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rice cake, cracker (include hain mini rice cakes) or Cauliflower?

Lets compare vitamin content per 500 calories of Rice cake, cracker (include hain mini rice cakes) vs Cauliflower:

• 500 kcal of Raw Cauliflower contain 13.1 times more Vitamin B1, 5.9 times more Vitamin B2, 19.2 times more Vitamin B6, 42.6 times more Vitamin B9, more Vitamin C and 127.9 times more Vitamin K than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Cauliflower provide similar amounts of Vitamin B3 and Vitamin E per 500 calories.
• 500 calories of Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin B1, Vitamin B9, Vitamin C and Vitamin K
• Both Rice cake, cracker (include hain mini rice cakes) 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 Rice cake, cracker (include hain mini rice cakes) vs Cauliflower:

• 500 calories of Rice cake, cracker (include hain mini rice cakes) have 2.6 times more Selenium than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 31.4 times more Calcium, 1.4 times more Copper, 4.4 times more Iron, 1.8 times more Magnesium, 1.9 times more Phosphorus, 11 times more Potassium, 6.6 times more Sodium, 1.4 times more Zinc and 248.9 times more Water than Rice cake, cracker (include hain mini rice cakes).
• 500 calories of Rice cake, cracker (include hain mini rice cakes) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rice cake, cracker (include hain mini rice cakes) have 5.9 times more Omega 6 than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 15.7 times more Omega 3, 34 times more Sugars, 7.5 times more Fiber and 4.2 times more Protein than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Cauliflower offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Rice cake, cracker (include hain mini rice cakes) provide inadequate amounts of Omega 3
• 500 calories of Cauliflower provide inadequate amounts of Omega 6