Comparing Nutrients in 1 kilogram Boiled Cauliflower with Salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower with Salt	26%	15%	59%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Cauliflower with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	7.93% 230kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	128% 41g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	162% 210g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	67% 48.6g	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	NA	0.14% 0.1g	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	NA	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	60.5% 23g	287% 109g	38g per day for Men 19-50 years
Protein	33% 18.4g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	105% 1.36mg	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	110% 440μg	138% 550μg	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	492% 443mg	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	4.67% 0.7mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	16% 160mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	1221% 11mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	40% 3.2mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	970% 22.3mg	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	45.7% 320mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	301% 33mg	11mg per day for Men 19-50 years
Water	25% 930g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower with Salt VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Cauliflower with Salt versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Cauliflower with Salt vs Roasted Almonds:

• 1 kilogram of Boiled Cauliflower with Salt has 1.6 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.8 times more Vitamin B1, 23 times more Vitamin B2, 8.9 times more Vitamin B3 and 341.4 times more Vitamin E than Boiled and Drained Cauliflower with Salt.
• Both Boiled Cauliflower with Salt and Roasted Almonds provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Cauliflower with Salt have insufficient amounts of Vitamin E
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Cauliflower with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cauliflower with Salt vs Roasted Almonds:

• 1 kilogram of Boiled Cauliflower with Salt has 80.7 times more Sodium and 38.6 times more Water than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 16.8 times more Calcium, 61.1 times more Copper, 11.7 times more Iron, 31 times more Magnesium, 16.9 times more Manganese, 14.7 times more Phosphorus, 5 times more Potassium, 3.3 times more Selenium and 19.5 times more Zinc than Boiled and Drained Cauliflower with Salt.
• 1 kilogram of Boiled Cauliflower with Salt lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cauliflower with Salt has 16.7 times more Omega 3 than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 26 times more Energy, 116.8 times more Fat, 58.5 times more Saturated Fat, 258.9 times more Omega 6, 5.1 times more Carbohydrate, 2.6 times more Sugars, 4.7 times more Fiber and 11.4 times more Protein than Boiled and Drained Cauliflower with Salt.
• 1 kilogram of Boiled Cauliflower with Salt provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3