Comparing Nutrients in 1 pound Oil Roasted Mixed Nuts no Peanuts VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
Cauliflower	26%	8%	66%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	Cauliflower	Recommended Dietary Allowance
Energy	96% 2790kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	263% 255g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	129% 41.2g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	70.6% 1.13g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	297% 50.5g	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	77.7% 101g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 4.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	65.7% 25g	24% 9.07g	38g per day for Men 19-50 years
Protein	126% 70.4g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.3% 4.36mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	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	63.5% 254μg	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	2.5% 2.27mg	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	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts no Peanuts	Cauliflower	Recommended Dietary Allowance
Calcium	48% 481mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	905% 8.14mg	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	146% 11.7mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	305% 7mg	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	291% 2037mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	192% 21mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts no Peanuts VS Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Mixed Nuts no Peanuts versus 1 lb of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Mixed Nuts no Peanuts vs Cauliflower:

• 1 pound of Oil Roasted Mixed Nuts no Peanuts has 10.1 times more Vitamin B1, 8.1 times more Vitamin B2, 3.9 times more Vitamin B3 and 1.4 times more Vitamin B5 than Cauliflower.
• While 1 lb of Raw Cauliflower contains 96.4 times more Vitamin C than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Cauliflower provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Oil Roasted Mixed Nuts no Peanuts have insufficient amounts of Vitamin C
• Both Oil Roasted Mixed Nuts no Salt and Peanuts 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 Oil Roasted Mixed Nuts no Peanuts vs Cauliflower:

• 1 pound of Oil Roasted Mixed Nuts no Peanuts has 4.8 times more Calcium, 46 times more Copper, 6.1 times more Iron, 16.7 times more Magnesium, 10 times more Manganese, 10.2 times more Phosphorus, 1.8 times more Potassium and 17.3 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2.7 times more Sodium and 29.2 times more Water than Oil Roasted Mixed Nuts no Salt and Peanuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Mixed Nuts no Peanuts has 24.6 times more Energy, 200.6 times more Fat, 69.9 times more Saturated Fat, 16.6 times more Omega 3, 696.1 times more Omega 6, 4.5 times more Carbohydrate, 2.8 times more Fiber and 8.1 times more Protein than Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6