Comparing Nutrients in 1 kilogram Cauliflower VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cauliflower	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.62% 250kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	2012% 342g	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	176% 229g	130g per day for Men 19-50 years
Sugars	26.3% 19g	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 23.7g	g per day for Men 19-50 years
Fiber	52.6% 20g	279% 106g	38g per day for Men 19-50 years
Protein	34.3% 19g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Oil Roasted Sunflower Seeds	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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	22% 220mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	2004% 18mg	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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	904% 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	63% 440mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	474% 52mg	11mg per day for Men 19-50 years
Water	25% 921g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Raw Cauliflower has 43.8 times more Vitamin C and 5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.4 times more Vitamin B1, 4.7 times more Vitamin B2, 8.1 times more Vitamin B3, 10.4 times more Vitamin B5, 4.3 times more Vitamin B6, 4.1 times more Vitamin B9 and 454.1 times more Vitamin E than Raw Cauliflower.
• Both Raw Cauliflower as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Cauliflower has 10 times more Sodium and 59.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4 times more Calcium, 46.3 times more Copper, 10.2 times more Iron, 8.5 times more Magnesium, 13.4 times more Manganese, 25.9 times more Phosphorus, 1.6 times more Potassium, 130.3 times more Selenium and 19.3 times more Zinc than Raw Cauliflower.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cauliflower has more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 23.7 times more Energy, 183.2 times more Fat, 54.4 times more Saturated Fat, 5.4 times more Omega 3, 2138 times more Omega 6, 4.6 times more Carbohydrate, 1.6 times more Sugars, 5.3 times more Fiber and 10.4 times more Protein than Raw Cauliflower.
• Both Raw Cauliflower as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.