Comparing Nutrients in 5 ounces Cauliflower VS Rice cake, cracker (include hain mini rice cakes)

Macros Ratio

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

Macro Nutrients

	Cauliflower	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	3.88% 1.24g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	12.4% 2.1g	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	88.4% 115g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	1.72% 1.25g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Rice cake, cracker (include hain mini rice cakes)	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	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	16.4% 0.21mg	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	7.44% 29.8μg	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	11.7% 1.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Calcium	3.1% 31mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	70% 0.63mg	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	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	44.2% 186mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	NA	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	73% 510mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	63.4% 35μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	6.7% 101mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	38.7% 4.25mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.22% 8.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Rice cake, cracker (include hain mini rice cakes) per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Rice cake, cracker (include hain mini rice cakes) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Rice cake, cracker (include hain mini rice cakes):

• 5 ounces of Cauliflower have 1.2 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C and 8.2 times more Vitamin K than Rice cake, cracker (include hain mini rice cakes).
• While 5 oz of Rice cake, cracker (include hain mini rice cakes) contain 2.7 times more Vitamin B2, 15.4 times more Vitamin B3 and 15.5 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Rice cake, cracker (include hain mini rice cakes) provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin E
• 5 ounces of Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Rice cake, cracker (include hain mini rice cakes):

• 5 ounces of Cauliflower have 2 times more Calcium and 15.9 times more Water than Rice cake, cracker (include hain mini rice cakes).
• While 5 oz of Rice cake, cracker (include hain mini rice cakes) contain 11.4 times more Copper, 3.5 times more Iron, 8.7 times more Magnesium, 8.2 times more Phosphorus, 1.4 times more Potassium, 41 times more Selenium, 2.4 times more Sodium and 11.1 times more Zinc than Raw Cauliflower.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium
• 5 ounces of Rice cake, cracker (include hain mini rice cakes) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 2.2 times more Sugars than Rice cake, cracker (include hain mini rice cakes).
• While 5 oz of Rice cake, cracker (include hain mini rice cakes) contain 15.7 times more Energy, 15.4 times more Fat, 6.7 times more Saturated Fat, 93.1 times more Omega 6, 16.3 times more Carbohydrate, 2.1 times more Fiber and 3.7 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Raw Cauliflower as well as Rice cake, cracker (include hain mini rice cakes) provide inadequate amounts of Omega 3 in five ounces.