Comparing Nutrients in 5 ounces Cashew Butter VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cashew Butter	11%	71%	18%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Cashew Butter	Boiled Cauliflower	Recommended Dietary Allowance
Energy	28.7% 832kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	72.2% 70g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	43.2% 14g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	NA	4.07% 2.95g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	44.4% 25g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Boiled Cauliflower	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	37% 0.44mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	19% 0.25mg	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	24% 96μg	15.6% 62.4μg	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	0% 0mg	69.8% 62.8mg	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	NA	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Butter	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	345% 3.1mg	2.83% 0.026mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	89% 7.13mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	87% 366mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.16mg	8.14% 0.19mg	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	93% 648mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	66.5% 7.3mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.11% 4.2g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Butter VS Boiled Cauliflower per 5 oz

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

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

• 5 ounces of Cashew Butter have 7.4 times more Vitamin B1, 3.6 times more Vitamin B2, 3.9 times more Vitamin B3, 2.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain more Vitamin C than Plain Cashew Butter no Salt.
• 5 ounces of Cashew Butter have insufficient amounts of Vitamin C
• Both Plain Cashew Butter no Salt as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cashew Butter vs Boiled Cauliflower:

• 5 ounces of Cashew Butter have 2.7 times more Calcium, 121.7 times more Copper, 15.7 times more Iron, 28.7 times more Magnesium, 6.2 times more Manganese, 14.3 times more Phosphorus, 3.8 times more Potassium, 19.2 times more Selenium and 30.4 times more Zinc than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 31.4 times more Water than Plain Cashew Butter no Salt.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cashew Butter have 25.5 times more Energy, 109.8 times more Fat, 139.5 times more Saturated Fat, 163.3 times more Omega 6, 6.7 times more Carbohydrate and 9.5 times more Protein than Boiled Cauliflower.
• Both Cashew Butter and Boiled Cauliflower offer comparable quantities of Omega 3 and Fiber per five ounces.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6