Comparing Nutrients in 5 ounces Cauliflower VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Walnuts	9%	84%	7%

Macro Nutrients

	Cauliflower	Walnuts	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	27% 8.7g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	804% 13g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	318% 54g	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	15% 19.4g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	5.1% 3.7g	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	0.18% 0.13g	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	% 3.44g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	25% 9.5g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	81.7% 24.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80.8μg	34.7% 139μg	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	2.05% 1.84mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Walnuts	Recommended Dietary Allowance
Calcium	3.1% 31mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	250% 2.25mg	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	51.6% 4.12mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	210% 4.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	66% 29.8μg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	40% 4.38mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.16% 5.77g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Walnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Cauliflower vs Walnuts:

• 5 ounces of Cauliflower have 37.1 times more Vitamin C and 5.7 times more Vitamin K than Walnuts.
• While 5 oz of English Walnuts contain 6.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.2 times more Vitamin B3, 2.9 times more Vitamin B6, 1.7 times more Vitamin B9 and 8.8 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Walnuts provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin E
• 5 ounces of Walnuts have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Walnuts:

• 5 ounces of Cauliflower have 15 times more Sodium and 22.6 times more Water than Walnuts.
• While 5 oz of English Walnuts contain 4.5 times more Calcium, 40.7 times more Copper, 6.9 times more Iron, 10.5 times more Magnesium, 22 times more Manganese, 7.9 times more Phosphorus, 1.5 times more Potassium, 8.2 times more Selenium and 11.4 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 English Walnuts contain 26.2 times more Energy, 232.9 times more Fat, 47.1 times more Saturated Fat, 605.3 times more Omega 3, 2380.8 times more Omega 6, 2.8 times more Carbohydrate, 1.4 times more Sugars, 3.4 times more Fiber and 7.9 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6