Comparing Nutrients in 1 pound Peanuts VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Peanuts	Boiled Cauliflower	Recommended Dietary Allowance
Energy	88.7% 2572kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	230% 223g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	415% 70.6g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	29.5% 21.4g	13% 9.43g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	101% 38.6g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	209% 117g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	342% 54.7mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.03mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	60.4% 0.78mg	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	272% 1089μg	50% 200μg	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	223% 201mg	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	252% 37.8mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	52% 62.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	41.7% 417mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	577% 5.2mg	9.07% 0.082mg	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	260% 20.8mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	381% 8.77mg	26% 0.6mg	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	244% 1706mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	94% 3198mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.7μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.8% 29.5g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanuts VS Boiled Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Peanuts vs Boiled Cauliflower:

• 1 pound of Peanuts has 15.2 times more Vitamin B1, 2.6 times more Vitamin B2, 29.4 times more Vitamin B3, 3.5 times more Vitamin B5, 2 times more Vitamin B6, 5.5 times more Vitamin B9 and 119 times more Vitamin E than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains more Vitamin C and more Vitamin K than Raw Peanuts.
• 1 pound of Peanuts have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Raw Peanuts as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Peanuts vs Boiled Cauliflower:

• 1 pound of Peanuts has 5.8 times more Calcium, 63.6 times more Copper, 14.3 times more Iron, 18.7 times more Magnesium, 14.7 times more Manganese, 11.8 times more Phosphorus, 5 times more Potassium, 12 times more Selenium and 19.2 times more Zinc than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 14.3 times more Water than Raw Peanuts.
• 1 pound of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Peanuts has 24.7 times more Energy, 109.4 times more Fat, 89.7 times more Saturated Fat, 311.1 times more Omega 6, 3.9 times more Carbohydrate, 2.3 times more Sugars, 3.7 times more Fiber and 14 times more Protein than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 55.7 times more Omega 3 than Raw Peanuts.
• 1 pound of Peanuts provide inadequate amounts of Omega 3
• 1 pound of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6