Comparing Nutrients in 1 pound Cauliflower VS Boiled Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Cauliflower	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	3.9% 113kcal	49.7% 1442kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	43.3% 14g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	186% 31.5g	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	74% 96g	130g per day for Men 19-50 years
Sugars	12% 8.66g	15.5% 11.2g	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	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	% 4.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	105% 40g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	109% 61.2g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boiled Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	53% 0.69mg	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	85% 340μg	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	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	2.4% 0.36mg	124% 18.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	9.98% 100mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	251% 2.26mg	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	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	110% 463mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	202% 4.64mg	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	128% 898mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	227% 3406mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	11.3% 418g	5.12% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Boiled Peanuts with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cauliflower versus 1 lb of Boiled Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cauliflower vs Boiled Peanuts with Salt:

• 1 pound of Cauliflower has 1.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Boiled Peanuts with Salt.
• While 1 lb of Boiled Peanuts with Salt contains 5.2 times more Vitamin B1, 10.4 times more Vitamin B3, 1.3 times more Vitamin B9 and 51.3 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Boiled Peanuts with Salt provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• 1 pound of Boiled Peanuts with Salt have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Boiled Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cauliflower vs Boiled Peanuts with Salt:

• 1 pound of Cauliflower has 1.7 times more Potassium and 2.2 times more Water than Boiled Peanuts with Salt.
• While 1 lb of Boiled Peanuts with Salt contains 2.5 times more Calcium, 12.8 times more Copper, 2.4 times more Iron, 6.8 times more Magnesium, 6.6 times more Manganese, 4.5 times more Phosphorus, 7.3 times more Selenium, 25 times more Sodium and 6.8 times more Zinc than Raw Cauliflower.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Peanuts with Salt contains 12.7 times more Energy, 78.6 times more Fat, 23.5 times more Saturated Fat, 434.6 times more Omega 6, 4.3 times more Carbohydrate, 1.3 times more Sugars, 4.4 times more Fiber and 7 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Raw Cauliflower as well as Boiled Peanuts with Salt provide inadequate amounts of Omega 3 in one pound.