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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Cauliflower	26%	8%	66%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cauliflower	Recommended Dietary Allowance
Energy	29% 835kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.6g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	54.2% 0.87g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	42.3% 7.2g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 148g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	6.08% 4.4g	5.23% 3.8g	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	0.63% 0.46g	2.66% 1.92g	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	% 0.46g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	15% 5.75g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	33.7% 19g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.5% 0.66mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	28% 0.37mg	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	69.5% 278μg	28.3% 113μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.44% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	106% 96mg	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	15% 2.22mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.5% 30.6μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cauliflower	Recommended Dietary Allowance
Calcium	23.6% 236mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	127% 10mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	13.4% 0.31mg	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	31.5% 220mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	26% 393mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	0.22% 8g	4.94% 183g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) have 12.2 times more Vitamin B1, 5.5 times more Vitamin B2, 10.3 times more Vitamin B3, 2.5 times more Vitamin B9, more Vitamin B12 and 14 times more Vitamin E than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.4 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin C than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Cauliflower provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• 7 ounces of Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

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

• 7 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) have 5.4 times more Calcium, 4 times more Copper, 12.2 times more Iron, 1.7 times more Magnesium, 5.4 times more Manganese, 2.5 times more Phosphorus, 2.4 times more Potassium, 10.7 times more Selenium, 6.6 times more Sodium and 3 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 22.8 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) have 16.8 times more Energy, 31.6 times more Fat, 15.4 times more Saturated Fat, 29.1 times more Omega 3, 226.5 times more Omega 6, 15 times more Carbohydrate, 1.5 times more Fiber and 4.9 times more Protein than Cauliflower.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Cauliflower offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6