Comparing Nutrients in 500 calories Frozen Cauliflower VS Almonds

Weight per 500 calories

• Frozen Cauliflower: 2083g
• Almonds: 86.4g

Almonds have 24.1 times more energy per unit of mass than Frozen Cauliflower, Unprepared, which is very high in comparison to other foods. Frozen Cauliflower having very low energy density.

Which food has more nutrients per 500 calories - Frozen Cauliflower or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Almonds	14%	72%	14%

Macro Nutrients

	Frozen Cauliflower	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.63g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	128% 2.04g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	63.8% 46.3g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	126% 48g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	74.8% 42g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Almonds	Recommended Dietary Allowance
Vitamin A	2.3% 21μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.5% 1.06mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.94mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.7% 2.83mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	197% 2.56mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	333% 1333μg	9.5% 38μg	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	1130% 1017mg	0% 0mg	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	9.72% 1.46mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	257% 308μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Almonds	Recommended Dietary Allowance
Calcium	46% 458mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	71.8% 0.65mg	99% 0.89mg	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	141% 11.3mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	104% 729mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	118% 4021mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	52% 1927g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen Cauliflower vs Almonds:

• Frozen Cauliflower, Unprepared has 6 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B3, 7 times more Vitamin B5, 21.7 times more Vitamin B6, 35.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 15.2 times more Vitamin E than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Cauliflower vs Almonds:

• Frozen Cauliflower, Unprepared has 2 times more Calcium, 3.5 times more Iron, 2.2 times more Manganese, 1.8 times more Phosphorus, 6.4 times more Potassium, 4.7 times more Selenium, 579 times more Sodium, 1.3 times more Zinc and 506.1 times more Water than Almonds.
• While Almonds contain 1.4 times more Copper than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared and Almonds have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Cauliflower, Unprepared has 788.1 times more Omega 3, 5.2 times more Carbohydrate, 12.3 times more Sugars, 4.4 times more Fiber and 2.3 times more Protein than Almonds.
• While Almonds contain 7.7 times more Fat, 3.8 times more Saturated Fat and 17.6 times more Omega 6 than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared and Almonds have similar amounts of Energy per 500 kcal.
• Both Frozen Cauliflower, Unprepared as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.