Comparing Nutrients in 1 kilogram Cooked Green Cauliflower VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Green Cauliflower	30%	7%	63%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cooked Green Cauliflower	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11% 320kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	163% 52g	32g per day for Men 19-50 years
Omega 3	67% 1.07g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.8g	185% 241g	130g per day for Men 19-50 years
Sugars	43% 31g	37.7% 27.3g	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	87% 33g	292% 111g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	618% 8.04mg	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	103% 410μg	593% 2370μg	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	807% 726mg	15.6% 14mg	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	2.67% 0.4mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	173% 208μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	32% 320mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	2033% 18.3mg	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	90% 7.2mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	917% 21mg	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	81.4% 570mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	81.8% 2780mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	481% 53mg	11mg per day for Men 19-50 years
Water	24% 895g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Green Cauliflower vs Roasted Sunflower Seeds:

• Cooked Green Cauliflower has 51.9 times more Vitamin C and 7.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B1, 2.5 times more Vitamin B2, 10.3 times more Vitamin B3, 10.3 times more Vitamin B5, 3.9 times more Vitamin B6, 5.8 times more Vitamin B9 and 652.5 times more Vitamin E than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Green Cauliflower vs Roasted Sunflower Seeds:

• Cooked Green Cauliflower has 7.7 times more Sodium and 74.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Calcium, 45.8 times more Copper, 5.3 times more Iron, 6.8 times more Magnesium, 8.7 times more Manganese, 20.3 times more Phosphorus, 3.1 times more Potassium, 99.1 times more Selenium and 8.4 times more Zinc than Cooked Green Cauliflower.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Green Cauliflower has 1.6 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 18.2 times more Energy, 160.6 times more Fat, 121.4 times more Saturated Fat, 1092.7 times more Omega 6, 3.8 times more Carbohydrate, 3.4 times more Fiber and 6.4 times more Protein than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 1 kg.
• Both Cooked Green Cauliflower as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.