Comparing Nutrients in 7 ounces Boiled Cauliflower VS Crackers, wheat, regular

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Crackers, wheat, regular	6%	32%	62%

Macro Nutrients

	Boiled Cauliflower	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	31% 903kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	33.6% 32.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	20% 6.37g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	122% 1.96g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	87.2% 15g	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	108% 140g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	42.4% 30.7g	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	1.15% 0.83g	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	% 1.57g	g per day for Men 19-50 years
Sucrose	NA	% 23.4g	g per day for Men 19-50 years
Fiber	12% 4.56g	36% 13.7g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Crackers, wheat, regular	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	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	37.2% 0.48mg	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	19% 75.4μg	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	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	20.5% 3.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Crackers, wheat, regular	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	60.4% 0.54mg	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	65.5% 5.24mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	134% 3.07mg	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	85.6% 599mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	92% 1387mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	5% 185g	0.15% 5.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Crackers, wheat, regular per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Cauliflower versus 7 oz of Crackers, wheat, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Cauliflower vs Crackers, wheat, regular:

• 7 ounces of Boiled Cauliflower have more Vitamin C than Crackers, wheat, regular.
• While 7 oz of Crackers, wheat, regular contain 6.8 times more Vitamin B1, 2.8 times more Vitamin B2, 9.8 times more Vitamin B3, 1.4 times more Vitamin B6 and 22.1 times more Vitamin E than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Crackers, wheat, regular provide similar amounts of Vitamin B5, Vitamin B9 and Vitamin K per seven ounces.
• 7 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
• 7 ounces of Crackers, wheat, regular have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as Crackers, wheat, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Cauliflower vs Crackers, wheat, regular:

• 7 ounces of Boiled Cauliflower have 33.8 times more Water than Crackers, wheat, regular.
• While 7 oz of Crackers, wheat, regular contain 5.8 times more Calcium, 15.2 times more Copper, 8.3 times more Iron, 8 times more Magnesium, 11.7 times more Manganese, 9.4 times more Phosphorus, 2 times more Potassium, 16.5 times more Selenium, 46.6 times more Sodium and 9.6 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, wheat, regular contain 19.8 times more Energy, 36.4 times more Fat, 45.9 times more Saturated Fat, 5.9 times more Omega 3, 149.5 times more Omega 6, 17.2 times more Carbohydrate, 7.4 times more Sugars, 3 times more Fiber and 4 times more Protein than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6