Comparing Nutrients in 1 pound Cooked Frozen Cauliflower VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower	27%	8%	65%
Almonds	14%	72%	14%

Macro Nutrients

	Cooked Frozen Cauliflower	Almonds	Recommended Dietary Allowance
Energy	2.97% 86kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	75% 98g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	149% 56.7g	38g per day for Men 19-50 years
Protein	13% 7.3g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.5% 186μg	50% 200μg	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	158% 142mg	0% 0mg	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	1.8% 0.27mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower	Almonds	Recommended Dietary Allowance
Calcium	7.7% 77mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	520% 4.68mg	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	23.2% 1.86mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.6% 109mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	129% 14mg	11mg per day for Men 19-50 years
Water	11.5% 426g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Frozen Cauliflower vs Almonds:

• Boiled and Drained Frozen Cauliflower has more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 5.5 times more Vitamin B1, 21.5 times more Vitamin B2, 11.7 times more Vitamin B3, 4.8 times more Vitamin B5, 1.6 times more Vitamin B6 and 427.2 times more Vitamin E than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower and Almonds have similar amounts of Vitamin B9 per 1 lb.
• Both Boiled and Drained Frozen Cauliflower as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Frozen Cauliflower vs Almonds:

• Boiled and Drained Frozen Cauliflower has 18 times more Sodium and 21.3 times more Water than Almonds.
• While Almonds contain 15.8 times more Calcium, 43 times more Copper, 9 times more Iron, 30 times more Magnesium, 14.5 times more Manganese, 20 times more Phosphorus, 5.3 times more Potassium, 6.8 times more Selenium and 24 times more Zinc than Boiled and Drained Frozen Cauliflower.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Cauliflower has 27 times more Omega 3 than Almonds.
• While Almonds contain 30.5 times more Energy, 227 times more Fat, 111.8 times more Saturated Fat, 513.5 times more Omega 6, 5.7 times more Carbohydrate, 4.1 times more Sugars, 4.6 times more Fiber and 13.1 times more Protein than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.