Comparing Nutrients in 100 calories Cauliflower VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Weight per 100 calories

• Cauliflower: 400g
• Crackers, saltines, unsalted tops (includes oyster, soda, soup): 23g

Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 17.4 times more energy per unit of mass than Raw Cauliflower, which is very high in comparison to other foods. Cauliflower having very low energy density.

Discover which food has more nutrients per 100 calories - Cauliflower or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.12g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	2.16% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	10.5% 7.64g	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	5.35% 3.88g	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	% 3.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21% 8g	1.8% 0.69g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	3.8% 2.1g	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	16.7% 0.2mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	8.2% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	7.56% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	2.1% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.6% 0.74mg	0.67% 0.009mg	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	57% 228μg	7.14% 28.6μg	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	214% 193mg	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	2.13% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.7% 62μg	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	8.8% 88mg	2.74% 27.4mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	5.1% 0.046mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	21% 1.68mg	15.6% 1.24mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	1.5% 6.22mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	6.96% 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	25% 176mg	3.46% 24mg	700mg per day for Men 19-50 years
Potassium	35% 1196mg	0.87% 29.5mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	11.8% 176mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	1.6% 0.18mg	11mg per day for Men 19-50 years
Water	9.95% 368g	0.026% 0.94g	3700g per day for Men 19-50 years

Cauliflower VS Crackers, Saltines, Unsalted Tops (includes Oyster, Soda, Soup) Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cauliflower or Crackers, saltines, unsalted tops (includes oyster, soda, soup)?

Lets compare vitamin content per 100 calories of Cauliflower vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 100 calories of Cauliflower have 1.5 times more Vitamin B1, 2.3 times more Vitamin B2, 1.7 times more Vitamin B3, 25.4 times more Vitamin B5, 84.1 times more Vitamin B6, 8 times more Vitamin B9 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• 100 calories of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin B6 and 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 100 calories.

Comparing minerals per 100 calories for Cauliflower vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 100 calories of Cauliflower have 3.2 times more Calcium, 3.4 times more Copper, 1.4 times more Iron, 9.6 times more Magnesium, 3.9 times more Manganese, 7.3 times more Phosphorus, 40.6 times more Potassium, 6.1 times more Zinc and 389.8 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 100 kcal of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 1.5 times more Sodium than Raw Cauliflower.
• 100 calories of Crackers, saltines, unsalted tops (includes oyster, soda, soup) lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cauliflower have 3 times more Omega 3, 1.2 times more Carbohydrate, 11.6 times more Fiber and 3.6 times more Protein than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 100 kcal of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 2.4 times more Fat, 1.3 times more Saturated Fat and 5.7 times more Omega 6 than Raw Cauliflower.
• Both Cauliflower and Crackers, saltines, unsalted tops (includes oyster, soda, soup) offer comparable quantities of Energy per 100 calories.
• 100 calories of Cauliflower provide inadequate amounts of Omega 6
• 100 calories of Crackers, saltines, unsalted tops (includes oyster, soda, soup) provide inadequate amounts of Omega 3 and Fiber