Comparing Nutrients in 1 pound Cooked Frozen Cauliflower VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower	27%	8%	65%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cooked Frozen Cauliflower	Blanched Almonds	Recommended Dietary Allowance
Energy	2.97% 86kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	56% 18g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	29% 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	NA	0% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	118% 45g	38g per day for Men 19-50 years
Protein	13% 7.3g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	40% 0.52mg	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	46.5% 186μg	55.6% 222μg	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	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	7.7% 77mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	362% 8.32mg	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	15.6% 109mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	11.5% 426g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Cauliflower has more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 5.2 times more Vitamin B1, 13.4 times more Vitamin B2, 11.3 times more Vitamin B3, 3.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 395.8 times more Vitamin E than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower and Blanched Almonds have similar amounts of Vitamin B9 per 1 lb.
• Both Boiled and Drained Frozen Cauliflower as well as Blanched 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 Blanched Almonds:

• Boiled and Drained Frozen Cauliflower has 20.8 times more Water than Blanched Almonds.
• While Blanched Almonds contain 13.9 times more Calcium, 42.8 times more Copper, 8 times more Iron, 29.8 times more Magnesium, 12.2 times more Manganese, 20 times more Phosphorus, 4.7 times more Potassium, 5.3 times more Selenium and 22.8 times more Zinc than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower and Blanched Almonds have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Cauliflower has 20.3 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 31.1 times more Energy, 238.7 times more Fat, 116.3 times more Saturated Fat, 515.2 times more Omega 6, 5 times more Carbohydrate, 4.4 times more Sugars, 3.7 times more Fiber and 13.3 times more Protein than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.