Comparing Nutrients in 14 ounces Pistachio Nuts VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Pistachio Nuts	Boiled Cauliflower	Recommended Dietary Allowance
Energy	76.6% 2223kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	185% 180g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	73.3% 23.4g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	71.7% 1.15g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	42% 30.4g	11.4% 8.26g	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	1.3% 0.95g	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	% 1.27g	NA	g per day for Men 19-50 years
Sucrose	% 27.3g	NA	g per day for Men 19-50 years
Fiber	111% 42g	24% 9.13g	38g per day for Men 19-50 years
Protein	143% 80g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.45mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	40.3% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	519% 6.75mg	53% 0.69mg	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	50.6% 202μg	43.7% 175μg	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	24.7% 22.2mg	195% 176mg	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	75.7% 11.4mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.6% 54.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	41.7% 417mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	573% 5.16mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.5μg	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	194% 15.6mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	22.8% 0.52mg	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	278% 1945mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	120% 4068mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	9.98% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Boiled Cauliflower per 14 oz

Compare the macro and micronutrient content in 14 oz of Pistachio Nuts versus 14 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pistachio Nuts vs Boiled Cauliflower:

• 14 ounces of Pistachio Nuts have 26 times more Vitamin A, 20.7 times more Vitamin B1, 3.1 times more Vitamin B2, 3.2 times more Vitamin B3, 9.8 times more Vitamin B6 and 40.9 times more Vitamin E than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 7.9 times more Vitamin C than Raw Pistachio Nuts.
• Both Pistachio Nuts and Boiled Cauliflower provide similar amounts of Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Pistachio Nuts as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pistachio Nuts vs Boiled Cauliflower:

• 14 ounces of Pistachio Nuts have 6.6 times more Calcium, 72.2 times more Copper, 12.3 times more Iron, 13.4 times more Magnesium, 9.1 times more Manganese, 15.3 times more Phosphorus, 7.2 times more Potassium, 11.7 times more Selenium and 12.9 times more Zinc than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 21.3 times more Water than Raw Pistachio Nuts.
• 14 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pistachio Nuts have 24.3 times more Energy, 100.7 times more Fat, 84.4 times more Saturated Fat, 1.7 times more Omega 3, 281.8 times more Omega 6, 6.6 times more Carbohydrate, 3.7 times more Sugars, 4.6 times more Fiber and 11 times more Protein than Boiled Cauliflower.
• 14 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6