Nutrient Comparison: Cauliflower VS Black Walnuts per 14 oz
Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Black Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Cauliflower vs Black Walnuts:
- 14 ounces of Cauliflower have 1.8 times more Vitamin B9, 28.4 times more Vitamin C and 5.7 times more Vitamin K than Black Walnuts.
- While 14 oz of Dried Black Walnuts contain 2.2 times more Vitamin B2, 2.5 times more Vitamin B5, 3.2 times more Vitamin B6 and 26 times more Vitamin E than Raw Cauliflower.
- Both Cauliflower and Black Walnuts provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
- 14 ounces of Cauliflower have insufficient amounts of Vitamin E
- 14 ounces of Black Walnuts have insufficient amounts of Vitamin C
- Both Raw Cauliflower as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Cauliflower vs Black Walnuts:
- 14 ounces of Cauliflower have 15 times more Sodium and 20.2 times more Water than Black Walnuts.
- While 14 oz of Dried Black Walnuts contain 2.8 times more Calcium, 34.9 times more Copper, 7.4 times more Iron, 13.4 times more Magnesium, 25.1 times more Manganese, 11.7 times more Phosphorus, 1.7 times more Potassium, 28.3 times more Selenium and 12.5 times more Zinc than Raw Cauliflower.
- 14 ounces of Cauliflower lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Cauliflower have 1.7 times more Sugars than Black Walnuts.
- While 14 oz of Dried Black Walnuts contain 24.8 times more Energy, 211.9 times more Fat, 26.8 times more Saturated Fat, 178.5 times more Omega 3, 2110 times more Omega 6, 1.9 times more Carbohydrate, 3.4 times more Fiber and 12.5 times more Protein than Raw Cauliflower.
- 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6