Comparing Nutrients in 500 calories Roasted Almonds VS Cauliflower

Weight per 500 calories

• Roasted Almonds: 83.6g
• Cauliflower: 2000g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	76.5% 99g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	52.7% 38.2g	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	0.012% 0.008g	26.8% 19.4g	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	% 0.008g	% 19g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 0g	g per day for Men 19-50 years
Fiber	24% 9.1g	105% 40g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	68.6% 38.4g	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	5.37% 0.064mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	283% 3.68mg	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	11.5% 46μg	285% 1140μg	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	1071% 964mg	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	133% 20mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cauliflower	Recommended Dietary Allowance
Calcium	22.4% 224mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	86.7% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	39% 3.1mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	135% 3.1mg	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	56.3% 394mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.054% 2g	49.8% 1841g	3700g per day for Men 19-50 years

Roasted Almonds VS Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Cauliflower?

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

• 500 calories of Roasted Almonds have 12.5 times more Vitamin E than Cauliflower.
• While 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Cauliflower:

• 500 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 500 calories.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3
• 500 calories of Cauliflower provide inadequate amounts of Omega 6