Comparing Nutrients in 5 ounces Cauliflower VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%

Macro Nutrients

	Cauliflower	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	6.34% 2.03g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	32.4% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	71.8% 93g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	2% 1.46g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	98% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	55.3% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	59% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	19.7% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	20% 80.8μg	54.2% 217μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.3mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Calcium	3.1% 31mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	20% 0.18mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	32.5% 0.75mg	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	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	89.5% 1342mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	12.5% 1.37mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.13% 4.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 5 ounces of Cauliflower have 3.1 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 16.7 times more Vitamin B1, 8.5 times more Vitamin B2, 13.1 times more Vitamin B3, 2.7 times more Vitamin B9, 46 times more Vitamin E and 1.8 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin E

Comparing minerals per 5 ounces for Cauliflower vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 5 ounces of Cauliflower have 1.8 times more Potassium and 26.5 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 3.4 times more Calcium, 3.3 times more Copper, 11.3 times more Iron, 1.5 times more Magnesium, 3.4 times more Manganese, 3.5 times more Phosphorus, 6.7 times more Selenium, 31.6 times more Sodium and 3.6 times more Zinc than Raw Cauliflower.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 1.9 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 18.7 times more Energy, 65.8 times more Fat, 11 times more Saturated Fat, 29.3 times more Omega 3, 242.7 times more Omega 6, 13.2 times more Carbohydrate and 4.9 times more Protein than Raw Cauliflower.
• Both Cauliflower and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6