Comparing Nutrients in 5 ounces Walnuts VS Cauliflower

Macros Ratio

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

Macro Nutrients

	Walnuts	Cauliflower	Recommended Dietary Allowance
Energy	32% 927kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	804% 13g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	0.13% 0.023g	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	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	3.73% 2.7g	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	0.18% 0.13g	1.9% 1.37g	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	% 1.33g	g per day for Men 19-50 years
Sucrose	% 3.44g	% 0g	g per day for Men 19-50 years
Fiber	25% 9.5g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.3% 0.48mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	20% 0.26mg	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	20% 80.8μg	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	76% 68.3mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Cauliflower	Recommended Dietary Allowance
Calcium	14% 139mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	6.14% 0.055mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.035% 1.4μg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	9.55% 0.22mg	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	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	12.5% 424mg	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	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	40% 4.38mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Cauliflower per 5 oz

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

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

• 5 ounces of Walnuts have 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 Cauliflower.
• While 5 oz of Raw Cauliflower contain 37.1 times more Vitamin C and 5.7 times more Vitamin K than English Walnuts.
• Both Walnuts and Cauliflower provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Walnuts have insufficient amounts of Vitamin C
• 5 ounces of Cauliflower have insufficient amounts of Vitamin E
• Both English Walnuts as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Walnuts vs Cauliflower:

• 5 ounces of Walnuts have 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 Cauliflower.
• While 5 oz of Raw Cauliflower contain 15 times more Sodium and 22.6 times more Water than English Walnuts.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Walnuts have 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 Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6