Comparing Nutrients in 1 pound Roasted Almonds VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cauliflower	26%	8%	66%

Macro Nutrients

	Roasted Almonds	Cauliflower	Recommended Dietary Allowance
Energy	94% 2712kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	0.43% 0.073g	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	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	30.4% 22g	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 0g	g per day for Men 19-50 years
Fiber	130% 49.4g	24% 9.07g	38g per day for Men 19-50 years
Protein	170% 95g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	64.2% 0.83mg	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	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	243% 219mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cauliflower	Recommended Dietary Allowance
Calcium	122% 1216mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	30.6% 0.7mg	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	305% 2136mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	40% 1356mg	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	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.3% 11g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cauliflower per 1 lb

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

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

• 1 pound of Roasted Almonds has 1.5 times more Vitamin B1, 20 times more Vitamin B2, 7.2 times more Vitamin B3 and 298.8 times more Vitamin E than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2.1 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Cauliflower provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Cauliflower:

• 1 pound of Roasted Almonds has 12.2 times more Calcium, 28.2 times more Copper, 8.9 times more Iron, 18.6 times more Magnesium, 14.4 times more Manganese, 10.7 times more Phosphorus, 2.4 times more Potassium, 3.3 times more Selenium and 12.3 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 10 times more Sodium and 38.2 times more Water than Dry Roasted Almonds.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 23.9 times more Energy, 187.6 times more Fat, 31.5 times more Saturated Fat, 809.1 times more Omega 6, 4.2 times more Carbohydrate, 2.5 times more Sugars, 5.5 times more Fiber and 10.9 times more Protein than Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Dry Roasted Almonds as well as Raw Cauliflower provide inadequate amounts of Omega 3 in one pound.