Comparing Nutrients in 1 kilogram Almond paste VS Cooked Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cooked Green Cauliflower	30%	7%	63%

Macro Nutrients

	Almond paste	Cooked Green Cauliflower	Recommended Dietary Allowance
Energy	158% 4580kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	124% 2g	67% 1.07g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	500% 363g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	126% 48g	87% 33g	38g per day for Men 19-50 years
Protein	161% 90g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cooked Green Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	158% 2.06mg	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	183% 730μg	103% 410μg	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	1.1% 1mg	807% 726mg	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	903% 135mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	173% 208μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cooked Green Cauliflower	Recommended Dietary Allowance
Calcium	172% 1720mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	44.4% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	200% 16mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	105% 2.42mg	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	369% 2580mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	81.8% 2780mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	3.8% 141g	24% 895g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cooked Green Cauliflower per 1 kg

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

Lets compare vitamin content per 1 kilogram of Almond paste vs Cooked Green Cauliflower:

• 1 kilogram of Almond paste has 4.1 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin B9 and 338.5 times more Vitamin E than Cooked Green Cauliflower.
• While 1 kg of Cooked Green Cauliflower contains 6 times more Vitamin B5, 5.7 times more Vitamin B6, 726 times more Vitamin C and more Vitamin K than Almond paste.
• Both Almond paste and Cooked Green Cauliflower provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Cooked Green Cauliflower have insufficient amounts of Vitamin E
• Both Almond paste as well as Cooked Green Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Cooked Green Cauliflower:

• 1 kilogram of Almond paste has 5.4 times more Calcium, 11.4 times more Copper, 2.2 times more Iron, 6.8 times more Magnesium, 3.5 times more Manganese, 4.5 times more Phosphorus, 5.3 times more Selenium and 2.3 times more Zinc than Cooked Green Cauliflower.
• While 1 kg of Cooked Green Cauliflower contains 6.4 times more Water than Almond paste.
• Both Almond paste and Cooked Green Cauliflower contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cooked Green Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 14.3 times more Energy, 89.5 times more Fat, 61.1 times more Saturated Fat, 1.9 times more Omega 3, 185.9 times more Omega 6, 7.6 times more Carbohydrate, 11.6 times more Sugars, 1.5 times more Fiber and 3 times more Protein than Cooked Green Cauliflower.
• 1 kilogram of Cooked Green Cauliflower provide inadequate amounts of Energy and Omega 6