Comparing Nutrients in 5 ounces Crackers, standard snack-type, sandwich, with peanut butter filling VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Boiled Cauliflower	Recommended Dietary Allowance
Energy	24% 700kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	36% 34.8g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	21.3% 6.8g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	38% 6.45g	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	63.7% 82.8g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	20.5% 15g	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	1% 0.72g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 9.3g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	29% 16.3g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.8% 0.69mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.67mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	30.5% 122μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	69.8% 62.8mg	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	19.5% 2.9mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	11.5% 115mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	49% 3.93mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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	55.5% 388mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	8.96% 305mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	28% 15.3μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	75.7% 1135mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.11% 4.15g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, sandwich, with peanut butter filling VS Boiled Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, standard snack-type, sandwich, with peanut butter filling 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, standard snack-type, sandwich, with peanut butter filling vs Boiled Cauliflower:

• 5 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have 11.6 times more Vitamin B1, 5.2 times more Vitamin B2, 14.9 times more Vitamin B3, 2 times more Vitamin B9 and 29.4 times more Vitamin E than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain more Vitamin C and 1.5 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Boiled Cauliflower provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin C
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, standard snack-type, sandwich, with peanut butter filling vs Boiled Cauliflower:

• 5 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have 5.1 times more Calcium, 18 times more Copper, 8.7 times more Iron, 6.1 times more Magnesium, 5.9 times more Manganese, 8.6 times more Phosphorus, 1.5 times more Potassium, 18 times more Selenium, 53.4 times more Sodium and 6.6 times more Zinc than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 31.7 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• 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, standard snack-type, sandwich, with peanut butter filling have 21.5 times more Energy, 54.5 times more Fat, 68.6 times more Saturated Fat, 91 times more Omega 6, 14.2 times more Carbohydrate, 5 times more Sugars and 6.2 times more Protein than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain more Omega 3 than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Boiled Cauliflower offer comparable quantities of Fiber per five ounces.
• 5 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6