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

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%

Macro Nutrients

	Cauliflower	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	22.4% 651kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	11.6% 3.7g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	25.3% 4.3g	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	70.5% 92g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	1.62% 1.18g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	13% 4.96g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	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	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	50.5% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	52% 8.34mg	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	8.72% 0.11mg	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	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Calcium	3.1% 31mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	22% 0.2mg	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	79% 6.3mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	34.5% 0.79mg	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	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	112% 1683mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.13% 4.72g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan 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, Parmesan:

• 5 ounces of Cauliflower have 2.3 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 16.8 times more Vitamin B1, 7.7 times more Vitamin B2 and 11.6 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan provide similar amounts of Vitamin B5 per five ounces.

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

• 5 ounces of Cauliflower have 1.8 times more Potassium and 27.6 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 4.6 times more Calcium, 3.6 times more Copper, 10.6 times more Iron, 1.6 times more Magnesium, 3.6 times more Manganese, 4.6 times more Phosphorus, 39.6 times more Sodium and 4.9 times more Zinc than Raw Cauliflower.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 2.3 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 18.4 times more Energy, 61.8 times more Fat, 20.1 times more Saturated Fat, 25.1 times more Omega 3, 189.6 times more Omega 6, 13 times more Carbohydrate, 1.8 times more Fiber and 5.8 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6