Comparing Nutrients in 7 ounces Boiled Cauliflower VS Boiled Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Boiled Cauliflower	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	45% 43.7g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	19% 6.06g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	81% 13.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.27% 8.16g	32.5% 42g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	6.76% 4.9g	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	12% 4.56g	46% 17.5g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	48% 26.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Boiled Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	65.2% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	23.2% 0.3mg	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	22% 87.3μg	37.2% 149μg	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	98% 88mg	0% 0mg	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	0.93% 0.14mg	54.2% 8.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	110% 0.99mg	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	7.94% 0.64mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	88.3% 2.03mg	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	9.07% 63.5mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	99% 1490mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	5% 185g	2.24% 83g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Boiled Peanuts with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Cauliflower versus 7 oz of Boiled Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Cauliflower vs Boiled Peanuts with Salt:

• 7 ounces of Boiled Cauliflower have more Vitamin C and more Vitamin K than Boiled Peanuts with Salt.
• While 7 oz of Boiled Peanuts with Salt contain 6.2 times more Vitamin B1, 12.8 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B9 and 58.6 times more Vitamin E than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Boiled Peanuts with Salt provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
• 7 ounces of Boiled Peanuts with Salt have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Cauliflower as well as Boiled Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Cauliflower vs Boiled Peanuts with Salt:

• 7 ounces of Boiled Cauliflower have 2.2 times more Water than Boiled Peanuts with Salt.
• While 7 oz of Boiled Peanuts with Salt contain 3.4 times more Calcium, 27.7 times more Copper, 3.2 times more Iron, 11.3 times more Magnesium, 7.8 times more Manganese, 6.2 times more Phosphorus, 1.3 times more Potassium, 7.3 times more Selenium, 50.1 times more Sodium and 10.8 times more Zinc than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Cauliflower have 167 times more Omega 3 than Boiled Peanuts with Salt.
• While 7 oz of Boiled Peanuts with Salt contain 13.8 times more Energy, 48.9 times more Fat, 43.6 times more Saturated Fat, 139.1 times more Omega 6, 5.2 times more Carbohydrate, 3.8 times more Fiber and 7.3 times more Protein than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Boiled Peanuts with Salt offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6
• 7 ounces of Boiled Peanuts with Salt provide inadequate amounts of Omega 3