Comparing Nutrients in 5 ounces Walnuts VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Walnuts	Boiled Cauliflower	Recommended Dietary Allowance
Energy	32% 927kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	804% 13g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	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	15% 19.4g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	0.18% 0.13g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 3.44g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.3% 0.48mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	81.7% 24.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.7% 139μg	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	2.05% 1.84mg	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	6.6% 0.99mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	14% 139mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	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	51.6% 4.12mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	8.14% 0.19mg	2.3mg per day for Men 19-50 years
Molybdenum	66% 29.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	40% 4.38mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Boiled Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Walnuts 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 Walnuts vs Boiled Cauliflower:

• 5 ounces of Walnuts have 8.1 times more Vitamin B1, 2.9 times more Vitamin B2, 2.7 times more Vitamin B3, 3.1 times more Vitamin B6, 2.2 times more Vitamin B9 and 10 times more Vitamin E than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 34.1 times more Vitamin C and 5.1 times more Vitamin K than English Walnuts.
• Both Walnuts and Boiled Cauliflower provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Walnuts have insufficient amounts of Vitamin C
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both English Walnuts 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 Walnuts vs Boiled Cauliflower:

• 5 ounces of Walnuts have 6.1 times more Calcium, 88.1 times more Copper, 9.1 times more Iron, 17.6 times more Magnesium, 25.9 times more Manganese, 10.8 times more Phosphorus, 3.1 times more Potassium, 8.2 times more Selenium and 18.2 times more Zinc than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 22.9 times more Water than English Walnuts.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Walnuts have 28.4 times more Energy, 144.9 times more Fat, 87.5 times more Saturated Fat, 54.4 times more Omega 3, 761.9 times more Omega 6, 3.3 times more Carbohydrate, 1.3 times more Sugars, 2.9 times more Fiber and 8.3 times more Protein than Boiled Cauliflower.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6