Comparing Nutrients in 1 kilogram Cauliflower VS Blanched Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Blanched Hazelnuts	8%	82%	10%

Macro Nutrients

	Cauliflower	Blanched Hazelnuts	Recommended Dietary Allowance
Energy	8.62% 250kcal	217% 6290kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	630% 612g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	146% 46.7g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	323% 55g	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	131% 170g	130g per day for Men 19-50 years
Sugars	26.3% 19g	48% 35g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 33.5g	g per day for Men 19-50 years
Fiber	52.6% 20g	289% 110g	38g per day for Men 19-50 years
Protein	34.3% 19g	245% 137g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Blanched Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	396% 4.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	163% 8.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	450% 5.85mg	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	143% 570μg	195% 780μg	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	22.2% 20mg	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	1167% 175mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	22% 220mg	149% 1490mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	1778% 16mg	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	413% 33mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	5500% 127mg	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	63% 440mg	443% 3100mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	194% 6580mg	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% 0mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	200% 22mg	11mg per day for Men 19-50 years
Water	25% 921g	1.56% 58g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Blanched Hazelnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cauliflower vs Blanched Hazelnuts:

• 1 kilogram of Cauliflower has 24.1 times more Vitamin C than Blanched Hazelnuts.
• While 1 kg of Blanched Hazelnuts Or Filberts contains 9.5 times more Vitamin B1, 1.8 times more Vitamin B2, 3.1 times more Vitamin B3, 3.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 218.8 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Blanched Hazelnuts provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin E
• Both Raw Cauliflower as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Blanched Hazelnuts:

• 1 kilogram of Cauliflower has more Sodium and 15.9 times more Water than Blanched Hazelnuts.
• While 1 kg of Blanched Hazelnuts Or Filberts contains 6.8 times more Calcium, 41 times more Copper, 7.9 times more Iron, 10.7 times more Magnesium, 81.6 times more Manganese, 7 times more Phosphorus, 2.2 times more Potassium, 6.8 times more Selenium and 8.1 times more Zinc than Raw Cauliflower.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Blanched Hazelnuts Or Filberts contains 25.2 times more Energy, 218.4 times more Fat, 35.9 times more Saturated Fat, 3.9 times more Omega 3, 343.7 times more Omega 6, 3.4 times more Carbohydrate, 1.8 times more Sugars, 5.5 times more Fiber and 7.1 times more Protein than Raw Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6