Comparing Nutrients in 5 ounces Cauliflower VS With Peanuts Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%

Macro Nutrients

	Cauliflower	With Peanuts Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	79% 76.5g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	38.6% 12.3g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	121% 20.5g	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	23% 30g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	8.1% 5.9g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.9g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	26% 9.92g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	With Peanuts Oil Roasted Mixed 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	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	68.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	38.4% 0.5mg	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	29.4% 118μg	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	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	6.73% 8.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	With Peanuts Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	3.1% 31mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	143% 1.3mg	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	46.2% 3.7mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	77.3% 325mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	126% 2.9mg	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	92% 646mg	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	87.4% 48μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.08% 2.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS With Peanuts Oil Roasted Mixed Nuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Cauliflower vs With Peanuts Oil Roasted Mixed Nuts:

• 5 ounces of Cauliflower have 96.4 times more Vitamin C and 2.7 times more Vitamin K than With Peanuts Oil Roasted Mixed Nuts.
• While 5 oz of With Peanuts Oil Roasted Mixed Nuts no Salt contain 3.8 times more Vitamin B1, 3.3 times more Vitamin B2, 15.2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, 1.5 times more Vitamin B9 and 97.8 times more Vitamin E than Raw Cauliflower.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin E
• 5 ounces of With Peanuts Oil Roasted Mixed Nuts have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as With Peanuts Oil Roasted Mixed Nuts no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs With Peanuts Oil Roasted Mixed Nuts:

• 5 ounces of Cauliflower have 6 times more Sodium and 44.3 times more Water than With Peanuts Oil Roasted Mixed Nuts.
• While 5 oz of With Peanuts Oil Roasted Mixed Nuts no Salt contain 5.3 times more Calcium, 23.3 times more Copper, 6.2 times more Iron, 15.3 times more Magnesium, 13.2 times more Manganese, 10.4 times more Phosphorus, 2.1 times more Potassium, 56.5 times more Selenium and 12.4 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 With Peanuts Oil Roasted Mixed Nuts no Salt contain 24.3 times more Energy, 192.7 times more Fat, 67 times more Saturated Fat, 5.5 times more Omega 3, 905.9 times more Omega 6, 4.2 times more Carbohydrate, 2.2 times more Sugars, 3.5 times more Fiber and 10.4 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6