Comparing Nutrients in 5 ounces Crackers, rye, wafers, seasoned VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Boiled Cauliflower	Recommended Dietary Allowance
Energy	18.6% 540kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.82g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.65g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	NA	4.07% 2.95g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	78% 29.6g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.3% 0.45mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	19% 0.25mg	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	18.4% 73.7μg	15.6% 62.4μg	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	0.16% 0.14mg	69.8% 62.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, seasoned	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	2.83% 0.026mg	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	54% 4.3mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	35.8% 150mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	8.14% 0.19mg	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	62% 435mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	83.8% 46μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	84% 1257mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.15% 5.67g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, rye, wafers, seasoned VS Boiled Cauliflower per 5 oz

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

Lets compare vitamin content per 5 ounces of Crackers, rye, wafers, seasoned vs Boiled Cauliflower:

• 5 ounces of Crackers, rye, wafers, seasoned have 7.5 times more Vitamin B1, 4.3 times more Vitamin B2 and 6 times more Vitamin B3 than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 443 times more Vitamin C than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Boiled Cauliflower provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin C
• Both Crackers, rye, wafers, seasoned as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Crackers, rye, wafers, seasoned vs Boiled Cauliflower:

• 5 ounces of Crackers, rye, wafers, seasoned have 2.8 times more Calcium, 27.5 times more Copper, 9.5 times more Iron, 11.8 times more Magnesium, 18 times more Manganese, 9.6 times more Phosphorus, 3.2 times more Potassium, 54.2 times more Selenium, 59.1 times more Sodium and 15 times more Zinc than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 23.3 times more Water than Crackers, rye, wafers, seasoned.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, rye, wafers, seasoned have 16.6 times more Energy, 20.4 times more Fat, 18.4 times more Saturated Fat, 1.9 times more Omega 3, 65.7 times more Omega 6, 18 times more Carbohydrate, 9.1 times more Fiber and 4.9 times more Protein than Boiled Cauliflower.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6