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Comparing Nutrients in 5 ounces Cooked Frozen CauliflowerVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Cooked Frozen Cauliflower
27%
8%
65%
Roasted Almonds
13%
74%
13%
5 oz ▼

Macro Nutrients

0.93%27kcal
Energy
29.2%848kcal
27 kcalvs848 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.32%0.31g
Fat
76.8%74.5g
0.31 gvs74.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.15%0.048g
Saturated Fat
18%5.8g
0.048 gvs5.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.18%0.11g
Omega 3
0.89%0.014g
0.11 gvs0.014 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.2%0.034g
Omega 6
108%18.3g
0.034 gvs18.3 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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4.1%5.3g
Carbohydrate
23%29.8g
5.3 gvs29.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.05%1.5g
Sugars
9.5%6.9g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.5 gvs6.9 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.02%0.014g
≤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]
NA gvs0.014 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.014g
NA gvs0.014 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%6.73g
NA gvs6.73 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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10%3.83g
Fiber
40.7%15.5g
3.83 gvs15.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.08%2.3g
Protein
53%29.7g
2.3 gvs29.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.37%0.052mg
Vitamin B1
9.1%0.11mg
Thiamine
0.052 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.78%0.075mg
Vitamin B2
131%1.7mg
Riboflavin
0.075 mgvs1.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.75%0.44mg
Vitamin B3
32.2%5.16mg
Niacin, nicotinic acid, niacinamide
0.44 mgvs5.16 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
2.78%0.14mg
Vitamin B5
9.1%0.46mg
Pantothenic acid
0.14 mgvs0.46 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.6%0.12mg
Vitamin B6
15%0.19mg
Pyridoxine
0.12 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14.5%58μg
Vitamin B9
19.5%78μg
Folates and Folic Acid
58 μgvs78 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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49.3%44.4mg
Vitamin C
0%0mg
Ascorbic acid
44.4 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.57%0.085mg
Vitamin E
226%34mg
Tocopherols and Tocotrienols
0.085 mgvs34 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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14%17μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
17 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.4%24mg
Calcium
38%380mg
24 mgvs380 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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3.78%0.034mg
Copper
173%1.56mg
0.034 mgvs1.56 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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7.26%0.58mg
Iron
66%5.3mg
0.58 mgvs5.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.04%12.8mg
Magnesium
94%395mg
12.8 mgvs395 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.24%0.21mg
Manganese
138%3.16mg
0.21 mgvs3.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.86%34mg
Phosphorus
95%668mg
34 mgvs668 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.8%197mg
Potassium
29.7%1011mg
197 mgvs1011 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.55%0.85μg
Selenium
5.15%2.83μg
0.85 μgvs2.83 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
1.7%25.5mg
Sodium
0.28%4.25mg
25.5 mgvs4.25 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.68%0.18mg
Zinc
42.7%4.7mg
0.18 mgvs4.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.6%133g
Water
0.092%3.4g
133 gvs3.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Cooked Frozen Cauliflower vs Roasted Almonds:
Comparing minerals per 5 ounces for Cooked Frozen Cauliflower vs Roasted Almonds:
Comparison of macro-nutrients per 5 ounces:



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