Comparing Nutrients in 5 ounces Cauliflower VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Cauliflower	Roasted Pistachios	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	28% 811kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	67% 65g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	25% 8g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	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	5.4% 7.04g	31% 40g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	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	1.9% 1.37g	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	% 1.33g	% 0.35g	g per day for Men 19-50 years
Sucrose	% 0g	% 10g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	82% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	20% 80.8μg	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	76% 68.3mg	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	0.76% 0.11mg	20.5% 3.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Roasted Pistachios	Recommended Dietary Allowance
Calcium	3.1% 31mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	204% 1.83mg	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	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	36.8% 155mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	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	8.9% 62.4mg	95% 665mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	42% 1427mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	25.8% 14μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.071% 2.62g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Roasted Pistachios per 5 oz

Compare the macro and micronutrient content in 5 oz of 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 Cauliflower vs Roasted Pistachios:

• 5 ounces of Cauliflower have 1.3 times more Vitamin B5 and 16.1 times more Vitamin C than Roasted Pistachios.
• While 5 oz of Dry Roasted Pistachio Nuts contain 13.9 times more Vitamin B1, 3.9 times more Vitamin B2, 2.7 times more Vitamin B3, 6.1 times more Vitamin B6 and 27.1 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Roasted Pistachios provide similar amounts of Vitamin B9 and Vitamin K per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin E
• Both Raw Cauliflower 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 Cauliflower vs Roasted Pistachios:

• 5 ounces of Cauliflower have 5 times more Sodium and 49.8 times more Water than Roasted Pistachios.
• While 5 oz of Dry Roasted Pistachio Nuts contain 4.9 times more Calcium, 33.2 times more Copper, 9.6 times more Iron, 7.3 times more Magnesium, 8 times more Manganese, 10.7 times more Phosphorus, 3.4 times more Potassium, 16.7 times more Selenium and 8.7 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 Dry Roasted Pistachio Nuts contain 22.9 times more Energy, 163.6 times more Fat, 43.4 times more Saturated Fat, 14.1 times more Omega 3, 820.3 times more Omega 6, 5.7 times more Carbohydrate, 4.1 times more Sugars, 5.2 times more Fiber and 11 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6