Comparing Nutrients in 7 ounces Cooked Green Cauliflower VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Green Cauliflower	30%	7%	63%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cooked Green Cauliflower	Roasted Almonds	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.62g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	32% 41.7g	130g per day for Men 19-50 years
Sugars	8.54% 6.2g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	57% 21.6g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.45% 1.35mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	20.8% 0.27mg	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	20.3% 81.4μg	27.3% 109μg	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	160% 144mg	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	0.53% 0.079mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.4% 41.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower	Roasted Almonds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	242% 2.2mg	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	18% 1.43mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	193% 4.43mg	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	16% 113mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	3.04% 45.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Green Cauliflower VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Green Cauliflower versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Green Cauliflower vs Roasted Almonds:

• 7 ounces of Cooked Green Cauliflower have 2.1 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 12 times more Vitamin B2, 5.3 times more Vitamin B3, 1.3 times more Vitamin B9 and 597.5 times more Vitamin E than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Roasted Almonds provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cooked Green Cauliflower have insufficient amounts of Vitamin E
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Cooked Green Cauliflower as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Green Cauliflower vs Roasted Almonds:

• 7 ounces of Cooked Green Cauliflower have 37.1 times more Water than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 8.4 times more Calcium, 27.5 times more Copper, 5.2 times more Iron, 14.7 times more Magnesium, 9.2 times more Manganese, 8.3 times more Phosphorus, 2.6 times more Potassium, 2.5 times more Selenium and 5.3 times more Zinc than Cooked Green Cauliflower.
• 7 ounces of Cooked Green Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Green Cauliflower have 10.7 times more Omega 3 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 18.7 times more Energy, 169.5 times more Fat, 95.2 times more Saturated Fat, 431.5 times more Omega 6, 3.3 times more Carbohydrate, 1.6 times more Sugars, 3.3 times more Fiber and 6.9 times more Protein than Cooked Green Cauliflower.
• 7 ounces of Cooked Green Cauliflower provide inadequate amounts of Energy and Omega 6
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3