Comparing Nutrients in 1 kilogram Plain Almond Butter VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Cauliflower	26%	8%	66%

Macro Nutrients

	Plain Almond Butter	Cauliflower	Recommended Dietary Allowance
Energy	212% 6140kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	572% 555g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	130% 41.5g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	800% 136g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 188g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	61% 44.3g	26.3% 19g	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	0% 0g	13.4% 9.7g	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	% 0.2g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 43.4g	% 0g	g per day for Men 19-50 years
Fiber	271% 103g	52.6% 20g	38g per day for Men 19-50 years
Protein	374% 210g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	722% 9.4mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.6mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.6% 3.18mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1910% 573μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	133% 530μg	143% 570μg	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	0% 0mg	536% 482mg	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	1614% 242mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Cauliflower	Recommended Dietary Allowance
Calcium	347% 3470mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	1038% 9.34mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	436% 35mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	927% 21.3mg	67.4% 1.55mg	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	726% 5080mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	220% 7480mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	299% 33mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter VS Cauliflower per 1 kg

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

Lets compare vitamin content per 1 kilogram of Plain Almond Butter vs Cauliflower:

• 1 kilogram of Plain Almond Butter has 15.7 times more Vitamin B2, 6.2 times more Vitamin B3 and 302.6 times more Vitamin E than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2.1 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Cauliflower provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Plain Almond Butter have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin E
• Both Plain Almond Butter no Salt as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Plain Almond Butter vs Cauliflower:

• 1 kilogram of Plain Almond Butter has 15.8 times more Calcium, 23.9 times more Copper, 8.3 times more Iron, 18.6 times more Magnesium, 13.7 times more Manganese, 11.5 times more Phosphorus, 2.5 times more Potassium, 4 times more Selenium and 12.2 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains 4.3 times more Sodium and 56.1 times more Water than Plain Almond Butter no Salt.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plain Almond Butter has 24.6 times more Energy, 198.2 times more Fat, 31.9 times more Saturated Fat, 850.3 times more Omega 6, 3.8 times more Carbohydrate, 2.3 times more Sugars, 5.2 times more Fiber and 10.9 times more Protein than Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Plain Almond Butter no Salt as well as Raw Cauliflower provide inadequate amounts of Omega 3 in one kilogram.