Comparing Nutrients in 5 ounces Boiled Cauliflower VS Crackers, saltines, low salt (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Boiled Cauliflower	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	20.6% 597kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	8.86% 2.84g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	38.7% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	30.2% 5.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.83g	81% 105g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	4.34% 3.15g	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	0.45% 0.33g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	11% 4.1g	38g per day for Men 19-50 years
Protein	4.66% 2.6g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	46.4% 7.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	6.54% 0.085mg	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	15.6% 62.4μg	49.6% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.3% 0.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69.8% 62.8mg	0% 0mg	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	0.66% 0.099mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	24.6% 0.22mg	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	5.67% 0.45mg	91% 7.27mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	51.6% 1.2mg	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	6.48% 45.4mg	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	30% 1026mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	18.7% 281mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.15% 5.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Crackers, saltines, low salt (includes oyster, soda, soup) per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Cauliflower versus 5 oz of Crackers, saltines, low salt (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Cauliflower vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 5 ounces of Boiled Cauliflower have 2.9 times more Vitamin B6 and more Vitamin C than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines, low salt (includes oyster, soda, soup) contain 14.5 times more Vitamin B1, 6.4 times more Vitamin B2, 12.8 times more Vitamin B3, 3.2 times more Vitamin B9, more Vitamin B12 and 16 times more Vitamin E than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Crackers, saltines, low salt (includes oyster, soda, soup) provide similar amounts of Vitamin B5 and Vitamin K per five ounces.
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• 5 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Cauliflower vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 5 ounces of Boiled Cauliflower have 23.1 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines, low salt (includes oyster, soda, soup) contain 7.4 times more Calcium, 8.7 times more Copper, 16 times more Iron, 2.8 times more Magnesium, 6.3 times more Manganese, 3.5 times more Phosphorus, 5.1 times more Potassium, 10.7 times more Selenium, 13.2 times more Sodium and 4.8 times more Zinc than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crackers, saltines, low salt (includes oyster, soda, soup) contain 18.3 times more Energy, 19.7 times more Fat, 28.6 times more Saturated Fat, 2.6 times more Omega 3, 72.5 times more Omega 6, 18.1 times more Carbohydrate, 1.3 times more Fiber and 5.2 times more Protein than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Crackers, saltines, low salt (includes oyster, soda, soup) offer comparable quantities of Sugars per five ounces.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6