Comparing Nutrients in 1 pound Pistachio Nuts VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Cauliflower	26%	8%	66%

Macro Nutrients

	Pistachio Nuts	Cauliflower	Recommended Dietary Allowance
Energy	87.6% 2540kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	212% 206g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	83.7% 26.8g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	376% 64g	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	95% 123g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	1.5% 1.1g	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	% 1.45g	% 4.26g	g per day for Men 19-50 years
Sucrose	% 31g	% 0g	g per day for Men 19-50 years
Fiber	127% 48g	24% 9.07g	38g per day for Men 19-50 years
Protein	163% 91g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Cauliflower	Recommended Dietary Allowance
Vitamin A	13% 118μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	329% 3.95mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	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	58% 231μg	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	28.2% 25.4mg	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	86.5% 13mg	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

	Pistachio Nuts	Cauliflower	Recommended Dietary Allowance
Calcium	47.6% 476mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	655% 5.9mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.39% 15.4μg	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	222% 17.8mg	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	237% 5.44mg	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	318% 2223mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	137% 4649mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Pistachio Nuts vs Cauliflower:

• 1 pound of Pistachio Nuts has more Vitamin A, 17.4 times more Vitamin B1, 2.7 times more Vitamin B2, 2.6 times more Vitamin B3, 9.2 times more Vitamin B6 and 35.8 times more Vitamin E than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.3 times more Vitamin B5 and 8.6 times more Vitamin C than Raw Pistachio Nuts.
• Both Pistachio Nuts and Cauliflower provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Pistachio Nuts as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pistachio Nuts vs Cauliflower:

• 1 pound of Pistachio Nuts has 4.8 times more Calcium, 33.3 times more Copper, 9.3 times more Iron, 8.1 times more Magnesium, 7.7 times more Manganese, 11.1 times more Phosphorus, 3.4 times more Potassium, 11.7 times more Selenium and 8.1 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 30 times more Sodium and 21.1 times more Water than Raw Pistachio Nuts.
• 1 pound of Cauliflower lack sufficient amounts of Selenium
• Both Raw Pistachio Nuts as well as Raw Cauliflower lack sufficient amounts of Fluoride in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pistachio Nuts has 22.4 times more Energy, 161.9 times more Fat, 45.4 times more Saturated Fat, 19.3 times more Omega 3, 880.7 times more Omega 6, 5.5 times more Carbohydrate, 4 times more Sugars, 5.3 times more Fiber and 10.5 times more Protein than Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6