Comparing Nutrients in 1 pound Blanched Almonds VS Cooked Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cooked Green Cauliflower	30%	7%	63%

Macro Nutrients

	Blanched Almonds	Cooked Green Cauliflower	Recommended Dietary Allowance
Energy	92% 2676kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	30.3% 0.49g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	22% 28.5g	130g per day for Men 19-50 years
Sugars	29% 21g	19.5% 14g	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% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	39.4% 15g	38g per day for Men 19-50 years
Protein	173% 97g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cooked Green Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	72% 0.93mg	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	55.6% 222μg	46.5% 186μg	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	366% 329mg	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	718% 108mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	78.6% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cooked Green Cauliflower	Recommended Dietary Allowance
Calcium	107% 1070mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	20% 0.18mg	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	186% 15mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	47.7% 1.1mg	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	312% 2182mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	6.96% 104mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	11% 406g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.7 times more Vitamin B1, 7.1 times more Vitamin B2, 5.1 times more Vitamin B3 and 593.8 times more Vitamin E than Cooked Green Cauliflower.
• While Cooked Green Cauliflower contains 2.2 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Cooked Green Cauliflower have similar amounts of Vitamin B9 per 1 lb.
• Both Blanched Almonds as well as Cooked Green Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Cooked Green Cauliflower:

• Blanched Almonds have 7.4 times more Calcium, 25.7 times more Copper, 4.6 times more Iron, 14.1 times more Magnesium, 7.6 times more Manganese, 8.4 times more Phosphorus, 2.4 times more Potassium, 4 times more Selenium and 4.7 times more Zinc than Cooked Green Cauliflower.
• While Cooked Green Cauliflower contains 19.8 times more Water than Blanched Almonds.
• Both Blanched Almonds and Cooked Green Cauliflower have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 18.4 times more Energy, 169.4 times more Fat, 91.9 times more Saturated Fat, 412.2 times more Omega 6, 3 times more Carbohydrate, 1.5 times more Sugars, 3 times more Fiber and 7 times more Protein than Cooked Green Cauliflower.
• While Cooked Green Cauliflower contains 26.8 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Cooked Green Cauliflower have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.