Comparing Nutrients in 1 pound Almonds VS Green Cauliflower

Macros Ratio

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

Macro Nutrients

	Almonds	Green Cauliflower	Recommended Dietary Allowance
Energy	91% 2626kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	21.2% 27.6g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	19% 13.7g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	38% 14.5g	38g per day for Men 19-50 years
Protein	171% 96g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	64.6% 259μg	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	444% 400mg	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	775% 116mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	76.4% 92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Green Cauliflower	Recommended Dietary Allowance
Calcium	122% 1220mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	20.7% 0.19mg	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	210% 17mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	48.7% 1.12mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	6.96% 104mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11% 407g	3700g per day for Men 19-50 years

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

• Almonds have 2.6 times more Vitamin B1, 11.2 times more Vitamin B2, 4.9 times more Vitamin B3 and 640.8 times more Vitamin E than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Green Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Green Cauliflower:

• Almonds have 8.2 times more Calcium, 25.1 times more Copper, 5.1 times more Iron, 13.5 times more Magnesium, 8.8 times more Manganese, 7.8 times more Phosphorus, 2.4 times more Potassium, 6.8 times more Selenium and 4.9 times more Zinc than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 23 times more Sodium and 20.4 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 18.7 times more Energy, 166.4 times more Fat, 80.9 times more Saturated Fat, 425 times more Omega 6, 3.5 times more Carbohydrate, 1.4 times more Sugars, 3.9 times more Fiber and 7.2 times more Protein than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 34.7 times more Omega 3 than Almonds.
• Both Almonds as well as Raw Green Cauliflower have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.