Comparing Nutrients in 100 grams Crackers, wheat, regular VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Cauliflower	26%	8%	66%

Macro Nutrients

	Crackers, wheat, regular	Cauliflower	Recommended Dietary Allowance
Energy	15.7% 455kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	61.7% 0.99g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	44% 7.47g	0.094% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.4% 70.7g	3.82% 4.97g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	2.63% 1.9g	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	0.58% 0.42g	1.34% 0.97g	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	% 0.79g	% 0.94g	g per day for Men 19-50 years
Sucrose	% 12g	% 0g	g per day for Men 19-50 years
Fiber	18% 6.9g	5.26% 2g	38g per day for Men 19-50 years
Protein	13% 7.3g	3.43% 1.92g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.7% 0.28mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4.02mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	14% 0.18mg	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	9.5% 38μg	14.3% 57μg	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	0% 0mg	53.6% 48.2mg	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	10.3% 1.55mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Cauliflower	Recommended Dietary Allowance
Calcium	9.2% 92mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	4.33% 0.039mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	33% 2.64mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	67.3% 1.55mg	6.74% 0.16mg	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	43% 302mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	8.32% 283mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	18% 9.9μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	46.6% 699mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	0.074% 2.75g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, regular VS Cauliflower per 100 g

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

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

• 100 grams of Crackers, wheat, regular have 5.7 times more Vitamin B1, 2.4 times more Vitamin B2, 7.9 times more Vitamin B3, 1.3 times more Vitamin B6 and 19.4 times more Vitamin E than Cauliflower.
• While 100 g of Raw Cauliflower contain 1.5 times more Vitamin B9 and more Vitamin C than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Cauliflower provide similar amounts of Vitamin B5 and Vitamin K per 100 grams.
• 100 grams of Crackers, wheat, regular have insufficient amounts of Vitamin C
• 100 grams of Cauliflower have insufficient amounts of Vitamin E
• Both Crackers, wheat, regular as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Crackers, wheat, regular have 4.2 times more Calcium, 7 times more Copper, 6.3 times more Iron, 4.8 times more Magnesium, 10 times more Manganese, 6.9 times more Phosphorus, 16.5 times more Selenium, 23.3 times more Sodium and 6.1 times more Zinc than Cauliflower.
• While 100 g of Raw Cauliflower contain 33.5 times more Water than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Cauliflower contain similar levels of Potassium per 100 grams.
• 100 grams of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, wheat, regular have 18.2 times more Energy, 58.6 times more Fat, 24.7 times more Saturated Fat, 65.8 times more Omega 3, 467.1 times more Omega 6, 14.2 times more Carbohydrate, 8.1 times more Sugars, 3.5 times more Fiber and 3.8 times more Protein than Cauliflower.
• 100 grams of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6