Comparing Nutrients in 1 pound Pecans VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Cauliflower	26%	8%	66%

Macro Nutrients

	Pecans	Cauliflower	Recommended Dietary Allowance
Energy	108% 3134kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	337% 326g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	87.6% 28g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	280% 4.47g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	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	48.4% 63g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	25% 18g	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	0.25% 0.18g	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	% 0.18g	% 4.26g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0g	g per day for Men 19-50 years
Fiber	115% 43.5g	24% 9.07g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Pecans	Cauliflower	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	249% 3mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.3% 3.9mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	64.2% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	343% 103μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	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	5.54% 5mg	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	42.3% 6.35mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Cauliflower	Recommended Dietary Allowance
Calcium	31.8% 318mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	1.13% 45.4μg	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	143% 11.5mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	30.6% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	157% 70.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	179% 1256mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.43% 16g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Pecans vs Cauliflower:

• 1 pound of Pecans has 13.2 times more Vitamin B1, 2.2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 17.5 times more Vitamin E than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2.6 times more Vitamin B9, 43.8 times more Vitamin C and 4.4 times more Vitamin K than Pecans nuts.
• Both Pecans and Cauliflower provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Pecans have insufficient amounts of Vitamin C
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• Both Pecans nuts 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 Pecans vs Cauliflower:

• 1 pound of Pecans has 3.2 times more Calcium, 30.8 times more Copper, 6 times more Iron, 8.1 times more Magnesium, 29 times more Manganese, 6.3 times more Phosphorus, 1.4 times more Potassium, 6.3 times more Selenium and 16.8 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains more Sodium and 26.2 times more Water than Pecans nuts.
• 1 pound of Cauliflower lack sufficient amounts of Selenium
• Both Pecans nuts as well as Raw Cauliflower lack sufficient amounts of Fluoride in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pecans has 27.6 times more Energy, 257 times more Fat, 47.5 times more Saturated Fat, 65.7 times more Omega 3, 1289.3 times more Omega 6, 2.8 times more Carbohydrate, 2.1 times more Sugars, 4.8 times more Fiber and 4.8 times more Protein than Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6