Comparing Nutrients in 1 pound Roasted Almonds VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Roasted Almonds	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	94% 2712kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	13% 17g	130g per day for Men 19-50 years
Sugars	30.4% 22g	6.57% 4.76g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	170% 95g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	30.7% 0.4mg	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	62.4% 249μg	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	158% 142mg	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	723% 108mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	122% 1216mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	12% 0.11mg	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	211% 17mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	29.6% 0.68mg	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	305% 2136mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.3% 11g	11.5% 426g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cooked Frozen Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Cooked Frozen Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Roasted Almonds has 2.1 times more Vitamin B1, 22.6 times more Vitamin B2, 11.7 times more Vitamin B3, 3.3 times more Vitamin B5, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 398.3 times more Vitamin E than Cooked Frozen Cauliflower.
• While 1 lb of Boiled and Drained Frozen Cauliflower contains more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Cooked Frozen Cauliflower have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• Both Dry Roasted Almonds as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Cooked Frozen Cauliflower:

• 1 pound of Roasted Almonds has 15.8 times more Calcium, 45.8 times more Copper, 9.1 times more Iron, 31 times more Magnesium, 14.9 times more Manganese, 19.6 times more Phosphorus, 5.1 times more Potassium, 3.3 times more Selenium and 25.5 times more Zinc than Cooked Frozen Cauliflower.
• While 1 lb of Boiled and Drained Frozen Cauliflower contains 39 times more Water than Dry Roasted Almonds.
• 1 pound of Cooked Frozen Cauliflower lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 31.5 times more Energy, 238.8 times more Fat, 120.4 times more Saturated Fat, 539.4 times more Omega 6, 5.6 times more Carbohydrate, 4.6 times more Sugars, 4 times more Fiber and 13 times more Protein than Cooked Frozen Cauliflower.
• While 1 lb of Boiled and Drained Frozen Cauliflower contains 8.1 times more Omega 3 than Dry Roasted Almonds.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Cauliflower provide inadequate amounts of Energy and Omega 6