Comparing Nutrients in 1 kilogram Almonds VS Cooked Green Cauliflower with Salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Green Cauliflower with Salt	30%	7%	63%

Macro Nutrients

	Almonds	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Energy	200% 5790kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	67% 1.07g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	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	166% 216g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	60% 43.5g	NA	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	87% 33g	38g per day for Men 19-50 years
Protein	378% 212g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	158% 2.06mg	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	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	0% 0mg	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	1709% 256mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Calcium	269% 2690mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	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	464% 37mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	105% 2.42mg	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	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	81.8% 2780mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	173% 2590mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	1.2% 44g	24% 895g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Cooked Green Cauliflower with Salt:

• Almonds have 2.9 times more Vitamin B1, 11.4 times more Vitamin B2 and 5.3 times more Vitamin B3 than Cooked Green Cauliflower with Salt.
• While Cooked Green Cauliflower with Salt contains 1.4 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Cooked Green Cauliflower with Salt have similar amounts of Vitamin B9 per 1 kg.
• Both Almonds as well as Cooked Green Cauliflower with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Cooked Green Cauliflower with Salt:

• Almonds have 8.4 times more Calcium, 25.8 times more Copper, 5.2 times more Iron, 14.2 times more Magnesium, 9 times more Manganese, 8.4 times more Phosphorus, 2.6 times more Potassium, 5.1 times more Selenium and 5 times more Zinc than Cooked Green Cauliflower with Salt.
• While Cooked Green Cauliflower with Salt contains 259 times more Sodium and 20.3 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 18.1 times more Energy, 161.1 times more Fat, 77.6 times more Saturated Fat, 410.8 times more Omega 6, 3.4 times more Carbohydrate, 3.8 times more Fiber and 7 times more Protein than Cooked Green Cauliflower with Salt.
• While Cooked Green Cauliflower with Salt contains 35.7 times more Omega 3 than Almonds.
• Both Almonds as well as Cooked Green Cauliflower with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.