Comparing Nutrients in 300 calories Roasted Almonds VS Cauliflower

Weight per 300 calories

• Roasted Almonds: 50.2g
• Cauliflower: 1200g

Roasted Almonds have 23.9 times more energy per 100g than Cauliflower. It has very high energy density when compared to other foods. Raw Cauliflower having very low energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Cauliflower?

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	46% 59.6g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	31.6% 23g	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	0.007% 0.005g	16% 11.6g	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	% 0.005g	% 11.3g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 0g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	63% 24g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	41% 23g	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	3.2% 0.039mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	170% 2.2mg	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	6.9% 27.6μg	171% 684μg	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	643% 578mg	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	80% 12mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cauliflower	Recommended Dietary Allowance
Calcium	13.4% 134mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.3% 12μg	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	23.4% 1.87mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	81% 1.86mg	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	33.8% 236mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	106% 3588mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	30% 1105g	3700g per day for Men 19-50 years

Roasted Almonds VS Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Cauliflower?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Cauliflower:

• 300 calories of Roasted Almonds have 12.5 times more Vitamin E than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 15.5 times more Vitamin B1, 3.3 times more Vitamin B3, 49.7 times more Vitamin B5, 32.4 times more Vitamin B6, 24.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Cauliflower provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Cauliflower:

• 300 kcal of Raw Cauliflower contain 2 times more Calcium, 2.7 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese, 2.2 times more Phosphorus, 10 times more Potassium, 7.2 times more Selenium, 239.2 times more Sodium, 2 times more Zinc and 913.8 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Cauliflower contain similar levels of Copper per 300 calories.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 7.8 times more Fat, 1.3 times more Saturated Fat and 33.8 times more Omega 6 than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 35.9 times more Omega 3, 5.7 times more Carbohydrate, 9.4 times more Sugars, 2320.2 times more Fructose, 4.4 times more Fiber and 2.2 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Cauliflower offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3
• 300 calories of Cauliflower provide inadequate amounts of Omega 6