Comparing Nutrients in 7 ounces Cauliflower VS Crackers, wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Crackers, wheat, low salt	7%	39%	54%

Macro Nutrients

	Cauliflower	Crackers, wheat, low salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	32.4% 939kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	42% 41g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	31% 5.26g	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	99% 129g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	35.7% 26g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Crackers, wheat, low salt	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	83.5% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	20.8% 0.27mg	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	25% 99μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Crackers, wheat, low salt	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	70% 0.63mg	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	109% 8.73mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	154% 3.53mg	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	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	25% 377mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	4.94% 183g	0.17% 6.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Crackers, wheat, low salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Crackers, wheat, low salt:

• 7 ounces of Cauliflower have 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin C and 1.6 times more Vitamin K than Crackers, wheat, low salt.
• While 7 oz of Crackers, wheat, low salt contain 10.1 times more Vitamin B1, 5.5 times more Vitamin B2, 9.8 times more Vitamin B3 and 6.3 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Crackers, wheat, low salt provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• 7 ounces of Crackers, wheat, low salt have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Crackers, wheat, low salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Crackers, wheat, low salt:

• 7 ounces of Cauliflower have 1.5 times more Potassium and 29.7 times more Water than Crackers, wheat, low salt.
• While 7 oz of Crackers, wheat, low salt contain 2.2 times more Calcium, 8.2 times more Copper, 10.5 times more Iron, 4.1 times more Magnesium, 11.5 times more Manganese, 5 times more Phosphorus, 56.2 times more Selenium, 6.3 times more Sodium and 5.9 times more Zinc than Raw Cauliflower.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, wheat, low salt contain 18.9 times more Energy, 73.6 times more Fat, 39.8 times more Saturated Fat, 9.3 times more Omega 3, 165.8 times more Omega 6, 13.1 times more Carbohydrate, 6.8 times more Sugars, 2.3 times more Fiber and 4.5 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6