Comparing Nutrients in 1 kilogram Cauliflower VS With Peanuts Dry Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%

Macro Nutrients

	Cauliflower	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	8.62% 250kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	552% 535g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	250% 80g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	574% 98g	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	172% 224g	130g per day for Men 19-50 years
Sugars	26.3% 19g	69% 50g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 50g	g per day for Men 19-50 years
Fiber	52.6% 20g	168% 64g	38g per day for Men 19-50 years
Protein	34.3% 19g	348% 195g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	With Peanuts Dry Roasted Mixed Nuts	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	250% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	389% 62.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	277% 3.6mg	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	150% 600μg	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	8.9% 8mg	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	409% 61.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	100% 120μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	22% 220mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	1689% 15mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	540% 2270mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	1135% 26mg	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	626% 4380mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	189% 6430mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	25% 921g	0.58% 21.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS With Peanuts Dry Roasted Mixed Nuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cauliflower vs With Peanuts Dry Roasted Mixed Nuts:

• 1 kilogram of Cauliflower has 60.3 times more Vitamin C and 1.3 times more Vitamin K than With Peanuts Dry Roasted Mixed Nuts.
• While 1 kg of With Peanuts Dry Roasted Mixed Nuts no Salt contains 6 times more Vitamin B1, 6.7 times more Vitamin B2, 12.3 times more Vitamin B3, 2 times more Vitamin B6 and 76.6 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and With Peanuts Dry Roasted Mixed Nuts provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin E
• 1 kilogram of With Peanuts Dry Roasted Mixed Nuts have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as With Peanuts Dry Roasted Mixed Nuts no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs With Peanuts Dry Roasted Mixed Nuts:

• 1 kilogram of Cauliflower has 7.5 times more Sodium and 43.2 times more Water than With Peanuts Dry Roasted Mixed Nuts.
• While 1 kg of With Peanuts Dry Roasted Mixed Nuts no Salt contains 4 times more Calcium, 39 times more Copper, 8.9 times more Iron, 15.1 times more Magnesium, 16.8 times more Manganese, 10 times more Phosphorus, 2.2 times more Potassium, 15.5 times more Selenium and 15 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 With Peanuts Dry Roasted Mixed Nuts no Salt contains 24.3 times more Energy, 191.1 times more Fat, 61.6 times more Saturated Fat, 5.5 times more Omega 3, 609.5 times more Omega 6, 4.5 times more Carbohydrate, 2.6 times more Sugars, 3.2 times more Fiber and 10.2 times more Protein than Raw Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6