Comparing Nutrients in 100 grams Cauliflower VS Crackers, melba toast, wheat

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Cauliflower	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	0.86% 25kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	5.05% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.82% 4.97g	58.8% 76.4g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	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	1.34% 0.97g	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	% 0.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Crackers, melba toast, wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	31.8% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.92% 0.1mg	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	14.3% 57μg	33% 132μg	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	53.6% 48.2mg	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	0.53% 0.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	2.2% 22mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	29.4% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	5.25% 0.42mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	46.3% 1.06mg	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	6.3% 44mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	4.35% 148mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	56% 837mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.15% 5.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Crackers, melba toast, wheat per 100 g

Compare the macro and micronutrient content in 100 g of Cauliflower versus 100 g of Crackers, melba toast, wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cauliflower vs Crackers, melba toast, wheat:

• 100 grams of Cauliflower have 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Crackers, melba toast, wheat.
• While 100 g of Crackers, melba toast, wheat contain 8.4 times more Vitamin B1, 5 times more Vitamin B2, 10 times more Vitamin B3 and 2.3 times more Vitamin B9 than Raw Cauliflower.
• 100 grams of Crackers, melba toast, wheat have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Crackers, melba toast, wheat:

• 100 grams of Cauliflower have 2 times more Potassium and 16.7 times more Water than Crackers, melba toast, wheat.
• While 100 g of Crackers, melba toast, wheat contain 2 times more Calcium, 6.8 times more Copper, 10.7 times more Iron, 3.7 times more Magnesium, 6.9 times more Manganese, 3.8 times more Phosphorus, 91.7 times more Selenium, 27.9 times more Sodium and 5.6 times more Zinc than Raw Cauliflower.
• 100 grams of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Crackers, melba toast, wheat contain 15 times more Energy, 8.2 times more Fat, 3.3 times more Omega 3, 53.6 times more Omega 6, 15.4 times more Carbohydrate, 3.7 times more Fiber and 6.7 times more Protein than Raw Cauliflower.
• 100 grams of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6