Comparing Nutrients in 1 kilogram Cauliflower VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Almonds	14%	72%	14%

Macro Nutrients

	Cauliflower	Almonds	Recommended Dietary Allowance
Energy	8.62% 250kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	119% 38g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	166% 216g	130g per day for Men 19-50 years
Sugars	26.3% 19g	60% 43.5g	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	13.4% 9.7g	1.5% 1.1g	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	% 9.4g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 39.5g	g per day for Men 19-50 years
Fiber	52.6% 20g	329% 125g	38g per day for Men 19-50 years
Protein	34.3% 19g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	143% 570μg	110% 440μg	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	536% 482mg	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	5.33% 0.8mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Almonds	Recommended Dietary Allowance
Calcium	22% 220mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	1146% 10.3mg	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	52.5% 4.2mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	63% 440mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	284% 31mg	11mg per day for Men 19-50 years
Water	25% 921g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cauliflower vs Almonds:

• Raw Cauliflower has 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 4.1 times more Vitamin B1, 19 times more Vitamin B2, 7.1 times more Vitamin B3 and 320.4 times more Vitamin E than Raw Cauliflower.
• Both Raw Cauliflower as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cauliflower vs Almonds:

• Raw Cauliflower has 30 times more Sodium and 20.9 times more Water than Almonds.
• While Almonds contain 12.2 times more Calcium, 26.4 times more Copper, 8.8 times more Iron, 18 times more Magnesium, 14.1 times more Manganese, 10.9 times more Phosphorus, 2.5 times more Potassium, 6.8 times more Selenium and 11.6 times more Zinc than Raw Cauliflower.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cauliflower has 8.8 times more Fructose than Almonds.
• While Almonds contain 23.2 times more Energy, 178.3 times more Fat, 29.2 times more Saturated Fat, 770.3 times more Omega 6, 4.3 times more Carbohydrate, 2.3 times more Sugars, 6.3 times more Fiber and 11 times more Protein than Raw Cauliflower.
• Both Raw Cauliflower as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.