Comparing Nutrients in 5 ounces Cauliflower VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Cauliflower	Cashew Nuts	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	34.5% 11g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	65% 11g	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	33% 42.8g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	11.6% 8.38g	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	0.098% 0.071g	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	% 0.071g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.24g	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	46% 26g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cashew Nuts	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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	45.5% 0.59mg	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	0.79% 0.71mg	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	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	40.3% 48.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cashew Nuts	Recommended Dietary Allowance
Calcium	3.1% 31mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	346% 3.1mg	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	118% 9.47mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	99% 414mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	102% 2.35mg	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	120% 841mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	27.5% 936mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.2% 7.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cashew Nuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Cauliflower vs Cashew Nuts:

• 5 ounces of Cauliflower have 2.3 times more Vitamin B9 and 96.4 times more Vitamin C than Cashew Nuts.
• While 5 oz of Raw Cashew Nuts contain 8.5 times more Vitamin B1, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6, 11.3 times more Vitamin E and 2.2 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Cashew Nuts provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin E
• 5 ounces of Cashew Nuts have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Cashew Nuts:

• 5 ounces of Cauliflower have 2.5 times more Sodium and 17.7 times more Water than Cashew Nuts.
• While 5 oz of Raw Cashew Nuts contain 1.7 times more Calcium, 56.3 times more Copper, 15.9 times more Iron, 19.5 times more Magnesium, 10.7 times more Manganese, 13.5 times more Phosphorus, 2.2 times more Potassium, 33.2 times more Selenium and 21.4 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 Raw Cashew Nuts contain 22.1 times more Energy, 156.6 times more Fat, 59.9 times more Saturated Fat, 4.1 times more Omega 3, 486.4 times more Omega 6, 6.1 times more Carbohydrate, 3.1 times more Sugars, 1.7 times more Fiber and 9.5 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6