Comparing Nutrients in 14 ounces Cauliflower VS Oil-roasted Virginia Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%

Macro Nutrients

	Cauliflower	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Energy	3.42% 99kcal	79% 2294kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	199% 193g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	78.7% 25g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	342% 58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	60.6% 79g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	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	5.3% 3.85g	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	% 3.73g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	93% 35.3g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	183% 103g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	365% 58.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	77.5% 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	56.6% 226μg	124% 496μg	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	213% 191mg	0% 0mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	561% 5.05mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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% 1.67mg	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	347% 7.97mg	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% 175mg	287% 2008mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	76% 2588mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	115% 1719mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	239% 26.3mg	11mg per day for Men 19-50 years
Water	9.88% 365g	0.23% 8.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Oil-roasted Virginia Peanuts with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Oil-roasted Virginia Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cauliflower vs Oil-roasted Virginia Peanuts with Salt:

• 14 ounces of Cauliflower have more Vitamin C than Oil-roasted Virginia Peanuts with Salt.
• While 14 oz of Oil-roasted Virginia Peanuts with Salt contain 5.5 times more Vitamin B1, 1.9 times more Vitamin B2, 29 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Cauliflower.
• 14 ounces of Oil-roasted Virginia Peanuts with Salt have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Oil-roasted Virginia Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cauliflower vs Oil-roasted Virginia Peanuts with Salt:

• 14 ounces of Cauliflower have 42.4 times more Water than Oil-roasted Virginia Peanuts with Salt.
• While 14 oz of Oil-roasted Virginia Peanuts with Salt contain 3.9 times more Calcium, 32.6 times more Copper, 4 times more Iron, 12.5 times more Magnesium, 13 times more Manganese, 11.5 times more Phosphorus, 2.2 times more Potassium, 12.5 times more Selenium, 14.4 times more Sodium and 24.5 times more Zinc than Raw Cauliflower.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil-roasted Virginia Peanuts with Salt contain 23.1 times more Energy, 173.6 times more Fat, 48.8 times more Saturated Fat, 915 times more Omega 6, 4 times more Carbohydrate, 4.5 times more Fiber and 13.5 times more Protein than Raw Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Raw Cauliflower as well as Oil-roasted Virginia Peanuts with Salt provide inadequate amounts of Omega 3 in 14 ounces.