Comparing Nutrients in 1 pound Cauliflower VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Cauliflower	Black Walnuts	Recommended Dietary Allowance
Energy	3.9% 113kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	277% 269g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	49.4% 15.8g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	759% 12g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	901% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	12% 8.66g	6.9% 5g	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	6.07% 4.4g	0.31% 0.23g	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	% 4.26g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.54g	g per day for Men 19-50 years
Fiber	24% 9.07g	81% 31g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	151% 7.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	203% 2.64mg	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	64.6% 259μg	35% 141μg	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	243% 219mg	8.57% 7.7mg	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	2.4% 0.36mg	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Black Walnuts	Recommended Dietary Allowance
Calcium	9.98% 100mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	685% 6.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	24% 1.9mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	217% 912mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	768% 17.7mg	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	28.5% 200mg	332% 2327mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	69.8% 2372mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.56% 20.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Black Walnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Cauliflower versus 1 lb of Black Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cauliflower vs Black Walnuts:

• 1 pound of Cauliflower has 1.8 times more Vitamin B9, 28.4 times more Vitamin C and 5.7 times more Vitamin K than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 2.2 times more Vitamin B2, 2.5 times more Vitamin B5, 3.2 times more Vitamin B6 and 26 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Black Walnuts provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• 1 pound of Black Walnuts have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cauliflower vs Black Walnuts:

• 1 pound of Cauliflower has 15 times more Sodium and 20.2 times more Water than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 2.8 times more Calcium, 34.9 times more Copper, 7.4 times more Iron, 13.4 times more Magnesium, 25.1 times more Manganese, 11.7 times more Phosphorus, 1.7 times more Potassium, 28.3 times more Selenium and 12.5 times more Zinc than Raw Cauliflower.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cauliflower has 1.7 times more Sugars than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 24.8 times more Energy, 211.9 times more Fat, 26.8 times more Saturated Fat, 178.5 times more Omega 3, 2110 times more Omega 6, 1.9 times more Carbohydrate, 3.4 times more Fiber and 12.5 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6