Comparing Nutrients in 1 kilogram Almonds VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Almonds	Boiled Cauliflower	Recommended Dietary Allowance
Energy	200% 5790kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	31.6% 41g	130g per day for Men 19-50 years
Sugars	60% 43.5g	28.7% 21g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	60.5% 23g	38g per day for Men 19-50 years
Protein	378% 212g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	110% 440μg	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	492% 443mg	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	1709% 256mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	269% 2690mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	20% 0.18mg	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	464% 37mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	57.4% 1.32mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.2% 44g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Boiled Cauliflower:

• Almonds have 4.9 times more Vitamin B1, 21.9 times more Vitamin B2, 8.8 times more Vitamin B3 and 366.1 times more Vitamin E than Boiled and Drained Cauliflower.
• While Boiled and Drained Cauliflower contains 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Boiled and Drained Cauliflower have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Almonds as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Boiled Cauliflower:

• Almonds have 16.8 times more Calcium, 57.3 times more Copper, 11.6 times more Iron, 30 times more Magnesium, 16.5 times more Manganese, 15 times more Phosphorus, 5.2 times more Potassium, 6.8 times more Selenium and 18.4 times more Zinc than Boiled and Drained Cauliflower.
• While Boiled and Drained Cauliflower contains 15 times more Sodium and 21.1 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 25.2 times more Energy, 111 times more Fat, 54.3 times more Saturated Fat, 246.5 times more Omega 6, 5.2 times more Carbohydrate, 2.1 times more Sugars, 5.4 times more Fiber and 11.5 times more Protein than Boiled and Drained Cauliflower.
• While Boiled and Drained Cauliflower contains 55.7 times more Omega 3 than Almonds.
• Both Almonds as well as Boiled and Drained Cauliflower have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.