Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Boiled Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Boiled Cauliflower	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	7.93% 230kcal	110% 3180kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	227% 220g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	95% 30.6g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	409% 69.5g	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	164% 213g	130g per day for Men 19-50 years
Sugars	28.7% 21g	34% 24.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	232% 88g	38g per day for Men 19-50 years
Protein	33% 18.4g	241% 135g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Boiled Peanuts with Salt	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	216% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	329% 52.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	165% 8.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	117% 1.52mg	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	188% 750μg	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	273% 41mg	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	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	16% 160mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	554% 5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	243% 1020mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	445% 10.2mg	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	283% 1980mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	501% 7510mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	166% 18.3mg	11mg per day for Men 19-50 years
Water	25% 930g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Boiled Peanuts with Salt per 1 kg

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

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

• 1 kilogram of Boiled Cauliflower has more Vitamin C and more Vitamin K than Boiled Peanuts with Salt.
• While 1 kg of Boiled Peanuts with Salt contains 6.2 times more Vitamin B1, 12.8 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B9 and 58.6 times more Vitamin E than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Boiled Peanuts with Salt provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin E
• 1 kilogram of Boiled Peanuts with Salt have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Cauliflower as well as Boiled Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Cauliflower has 2.2 times more Water than Boiled Peanuts with Salt.
• While 1 kg of Boiled Peanuts with Salt contains 3.4 times more Calcium, 27.7 times more Copper, 3.2 times more Iron, 11.3 times more Magnesium, 7.8 times more Manganese, 6.2 times more Phosphorus, 1.3 times more Potassium, 7.3 times more Selenium, 50.1 times more Sodium and 10.8 times more Zinc than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cauliflower has 167 times more Omega 3 than Boiled Peanuts with Salt.
• While 1 kg of Boiled Peanuts with Salt contains 13.8 times more Energy, 48.9 times more Fat, 43.6 times more Saturated Fat, 139.1 times more Omega 6, 5.2 times more Carbohydrate, 3.8 times more Fiber and 7.3 times more Protein than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Boiled Peanuts with Salt offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Boiled Peanuts with Salt provide inadequate amounts of Omega 3