Comparing Nutrients in 5 ounces Frozen Cauliflower VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Frozen Cauliflower	Roasted Pistachios	Recommended Dietary Allowance
Energy	1.17% 34kcal	28% 811kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	67% 65g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	25% 8g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	109% 18.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.63g	31% 40g	130g per day for Men 19-50 years
Sugars	4.34% 3.15g	15% 11g	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	0.43% 0.31g	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	% 0.35g	g per day for Men 19-50 years
Sucrose	NA	% 10g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	82% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.86% 0.19mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	122% 1.6mg	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	22.7% 91μg	18% 72.3μg	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	77% 69mg	4.72% 4.25mg	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	0.66% 0.099mg	20.5% 3.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Roasted Pistachios	Recommended Dietary Allowance
Calcium	3.1% 31mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	204% 1.83mg	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	9.57% 0.77mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	36.8% 155mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	76.6% 1.76mg	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	7.1% 49.6mg	95% 665mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	42% 1427mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	25.8% 14μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	3.54% 131g	0.071% 2.62g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cauliflower VS Roasted Pistachios per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Cauliflower versus 5 oz of Roasted Pistachios to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Cauliflower vs Roasted Pistachios:

• 5 ounces of Frozen Cauliflower have 1.3 times more Vitamin B9 and 16.3 times more Vitamin C than Roasted Pistachios.
• While 5 oz of Dry Roasted Pistachio Nuts contain 13.6 times more Vitamin B1, 3.3 times more Vitamin B2, 3.2 times more Vitamin B3, 3.8 times more Vitamin B5, 9.1 times more Vitamin B6 and 31 times more Vitamin E than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Roasted Pistachios provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Frozen Cauliflower have insufficient amounts of Vitamin E
• Both Frozen Cauliflower, Unprepared as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Cauliflower vs Roasted Pistachios:

• 5 ounces of Frozen Cauliflower have 50 times more Water than Roasted Pistachios.
• While 5 oz of Dry Roasted Pistachio Nuts contain 4.9 times more Calcium, 41.7 times more Copper, 7.5 times more Iron, 9.1 times more Magnesium, 6.3 times more Manganese, 13.4 times more Phosphorus, 5.2 times more Potassium, 12.5 times more Selenium and 13.8 times more Zinc than Frozen Cauliflower, Unprepared.
• 5 ounces of Frozen Cauliflower lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Roasted Pistachio Nuts contain 23.8 times more Energy, 169.7 times more Fat, 137.7 times more Saturated Fat, 2.2 times more Omega 3, 452.6 times more Omega 6, 6 times more Carbohydrate, 3.5 times more Sugars, 4.5 times more Fiber and 10.5 times more Protein than Frozen Cauliflower, Unprepared.
• 5 ounces of Frozen Cauliflower provide inadequate amounts of Energy and Omega 6