Comparing Nutrients in 7 ounces Cauliflower VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%

Macro Nutrients

	Cauliflower	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	18.6% 3.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.86g	109% 142g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	NA	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	2.66% 1.92g	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	% 1.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	70.5% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	5.8% 0.075mg	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	28.3% 113μg	61.5% 246μg	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	106% 96mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	44% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	10.4% 0.83mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	60% 1.38mg	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	12.5% 87.3mg	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	101% 1520mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.94% 183g	0.22% 8.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Crackers, saltines, unsalted tops (includes oyster, soda, soup) per 7 oz

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

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

• 7 ounces of Cauliflower have 1.5 times more Vitamin B5, 4.8 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 11.3 times more Vitamin B1, 7.7 times more Vitamin B2, 10.4 times more Vitamin B3 and 2.2 times more Vitamin B9 than Raw Cauliflower.
• 7 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 7 ounces of Cauliflower have 2.3 times more Potassium and 22.5 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 5.4 times more Calcium, 5.1 times more Copper, 12.9 times more Iron, 1.8 times more Magnesium, 4.5 times more Manganese, 2.4 times more Phosphorus, 25.5 times more Sodium and 2.9 times more Zinc than Raw Cauliflower.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 17.4 times more Energy, 42.1 times more Fat, 22.6 times more Saturated Fat, 5.7 times more Omega 3, 99.6 times more Omega 6, 14.4 times more Carbohydrate, 1.5 times more Fiber and 4.8 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6