Comparing Nutrients in 7 ounces Boiled Cauliflower VS Crackers, saltines, low salt (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Boiled Cauliflower	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	29% 835kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	12.4% 3.97g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	54.2% 0.87g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	42.3% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.27% 8.16g	113% 148g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	6.08% 4.4g	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	0.63% 0.46g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12% 4.56g	15% 5.75g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	50.5% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	9.16% 0.12mg	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	22% 87.3μg	69.5% 278μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.44% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	98% 88mg	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	0.93% 0.14mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	25.5% 30.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	34.4% 0.31mg	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	7.94% 0.64mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	72.3% 1.66mg	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	9.07% 63.5mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	26% 393mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	5% 185g	0.22% 8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Crackers, saltines, low salt (includes oyster, soda, soup) per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Cauliflower versus 7 oz of Crackers, saltines, low salt (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Cauliflower vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 7 ounces of Boiled Cauliflower have 2.9 times more Vitamin B6 and more Vitamin C than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines, low salt (includes oyster, soda, soup) contain 14.5 times more Vitamin B1, 6.4 times more Vitamin B2, 12.8 times more Vitamin B3, 3.2 times more Vitamin B9, more Vitamin B12 and 16 times more Vitamin E than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Crackers, saltines, low salt (includes oyster, soda, soup) provide similar amounts of Vitamin B5 and Vitamin K per seven ounces.
• 7 ounces of Boiled Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• 7 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Cauliflower vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 7 ounces of Boiled Cauliflower have 23.1 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines, low salt (includes oyster, soda, soup) contain 7.4 times more Calcium, 8.7 times more Copper, 16 times more Iron, 2.8 times more Magnesium, 6.3 times more Manganese, 3.5 times more Phosphorus, 5.1 times more Potassium, 10.7 times more Selenium, 13.2 times more Sodium and 4.8 times more Zinc than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, saltines, low salt (includes oyster, soda, soup) contain 18.3 times more Energy, 19.7 times more Fat, 28.6 times more Saturated Fat, 2.6 times more Omega 3, 72.5 times more Omega 6, 18.1 times more Carbohydrate, 1.3 times more Fiber and 5.2 times more Protein than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Crackers, saltines, low salt (includes oyster, soda, soup) offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6