Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Peanuts	17%	73%	10%

Macro Nutrients

	Boiled Cauliflower	Peanuts	Recommended Dietary Allowance
Energy	7.93% 230kcal	196% 5670kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	508% 492g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	196% 62.8g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	915% 156g	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	124% 161g	130g per day for Men 19-50 years
Sugars	28.7% 21g	65% 47.2g	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	224% 85g	38g per day for Men 19-50 years
Protein	33% 18.4g	461% 258g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Peanuts	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	533% 6.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	754% 121mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	354% 17.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	268% 3.48mg	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	600% 2400μg	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	555% 83.3mg	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	Peanuts	Recommended Dietary Allowance
Calcium	16% 160mg	92% 920mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	1271% 11.4mg	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	573% 45.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	400% 1680mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	841% 19.3mg	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	537% 3760mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	207% 7050mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	131% 72μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	297% 32.7mg	11mg per day for Men 19-50 years
Water	25% 930g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Peanuts per 1 kg

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

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

• 1 kilogram of Boiled Cauliflower has more Vitamin C and more Vitamin K than Peanuts.
• While 1 kg of Raw Peanuts contains 15.2 times more Vitamin B1, 2.6 times more Vitamin B2, 29.4 times more Vitamin B3, 3.5 times more Vitamin B5, 2 times more Vitamin B6, 5.5 times more Vitamin B9 and 119 times more Vitamin E than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin E
• 1 kilogram of Peanuts have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Cauliflower as well as Raw Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cauliflower vs Peanuts:

• 1 kilogram of Boiled Cauliflower has 14.3 times more Water than Peanuts.
• While 1 kg of Raw Peanuts contains 5.8 times more Calcium, 63.6 times more Copper, 14.3 times more Iron, 18.7 times more Magnesium, 14.7 times more Manganese, 11.8 times more Phosphorus, 5 times more Potassium, 12 times more Selenium and 19.2 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 55.7 times more Omega 3 than Peanuts.
• While 1 kg of Raw Peanuts contains 24.7 times more Energy, 109.4 times more Fat, 89.7 times more Saturated Fat, 311.1 times more Omega 6, 3.9 times more Carbohydrate, 2.3 times more Sugars, 3.7 times more Fiber and 14 times more Protein than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Peanuts provide inadequate amounts of Omega 3