Comparing Nutrients in 5 ounces Cauliflower VS Crackers, wheat, regular

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Crackers, wheat, regular	6%	32%	62%

Macro Nutrients

	Cauliflower	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	22.2% 645kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	24% 23.2g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	14.2% 4.55g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	87.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	62.3% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	77% 100g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	30.3% 22g	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	1.9% 1.37g	0.82% 0.6g	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	% 1.33g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 16.7g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	25.7% 9.8g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Crackers, wheat, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	33.5% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	26.6% 0.35mg	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	20% 80.8μg	13.5% 54μg	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	76% 68.3mg	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	0.76% 0.11mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	16.8% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Crackers, wheat, regular	Recommended Dietary Allowance
Calcium	3.1% 31mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	43% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	7.44% 0.6mg	46.8% 3.74mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	95% 2.2mg	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	8.9% 62.4mg	61% 428mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	66% 991mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.11% 3.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Crackers, wheat, regular per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Crackers, wheat, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Crackers, wheat, regular:

• 5 ounces of Cauliflower have 1.5 times more Vitamin B9 and more Vitamin C than Crackers, wheat, regular.
• While 5 oz of Crackers, wheat, regular contain 5.7 times more Vitamin B1, 2.4 times more Vitamin B2, 7.9 times more Vitamin B3, 1.3 times more Vitamin B6 and 19.4 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Crackers, wheat, regular provide similar amounts of Vitamin B5 and Vitamin K per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin E
• 5 ounces of Crackers, wheat, regular have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Crackers, wheat, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Crackers, wheat, regular:

• 5 ounces of Cauliflower have 33.5 times more Water than Crackers, wheat, regular.
• While 5 oz of Crackers, wheat, regular contain 4.2 times more Calcium, 7 times more Copper, 6.3 times more Iron, 4.8 times more Magnesium, 10 times more Manganese, 6.9 times more Phosphorus, 16.5 times more Selenium, 23.3 times more Sodium and 6.1 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Crackers, wheat, regular contain similar levels of Potassium per five ounces.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crackers, wheat, regular contain 18.2 times more Energy, 58.6 times more Fat, 24.7 times more Saturated Fat, 65.8 times more Omega 3, 467.1 times more Omega 6, 14.2 times more Carbohydrate, 8.1 times more Sugars, 3.5 times more Fiber and 3.8 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6