Comparing Nutrients in 5 ounces Cauliflower VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Cauliflower	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	28.3% 822kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	70% 67.7g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	37.6% 12g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	70.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	32.6% 42.3g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	9.8% 7.1g	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	1.9% 1.37g	0.16% 0.11g	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	% 1.33g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.86g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	42.6% 24g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Oil Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	35.2% 0.46mg	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	20% 80.8μg	8.86% 35.4μg	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	76% 68.3mg	0.47% 0.43mg	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	0.76% 0.11mg	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	3.1% 31mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	322% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	7.44% 0.6mg	107% 8.58mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	92% 387mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	103% 2.36mg	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	8.9% 62.4mg	108% 753mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	26.3% 896mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	52.3% 28.8μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.13% 4.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Oil Roasted Cashews per 5 oz

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

Lets compare vitamin content per 5 ounces of Cauliflower vs Oil Roasted Cashews:

• 5 ounces of Cauliflower have 2.3 times more Vitamin B9 and 160.7 times more Vitamin C than Oil Roasted Cashews.
• While 5 oz of Oil Roasted Cashew Nuts contain 7.3 times more Vitamin B1, 3.6 times more Vitamin B2, 3.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6, 11.5 times more Vitamin E and 2.2 times more Vitamin K than Raw Cauliflower.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin E
• 5 ounces of Oil Roasted Cashews have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Oil Roasted Cashews:

• 5 ounces of Cauliflower have 2.3 times more Sodium and 26.5 times more Water than Oil Roasted Cashews.
• While 5 oz of Oil Roasted Cashew Nuts contain 2 times more Calcium, 52.4 times more Copper, 14.4 times more Iron, 18.2 times more Magnesium, 10.8 times more Manganese, 12.1 times more Phosphorus, 2.1 times more Potassium, 33.8 times more Selenium and 19.8 times more Zinc than Raw Cauliflower.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil Roasted Cashew Nuts contain 23.2 times more Energy, 170.6 times more Fat, 65.2 times more Saturated Fat, 4.5 times more Omega 3, 529.9 times more Omega 6, 6 times more Carbohydrate, 2.6 times more Sugars, 1.7 times more Fiber and 8.8 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6