Comparing Nutrients in 7 ounces Green Cauliflower VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Green Cauliflower	30%	7%	63%
Almonds	14%	72%	14%

Macro Nutrients

	Green Cauliflower	Almonds	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.3% 12g	33% 42.8g	130g per day for Men 19-50 years
Sugars	8.3% 6g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	65.3% 25g	38g per day for Men 19-50 years
Protein	10.5% 5.85g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Green Cauliflower	Almonds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.4mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	22% 87.3μg	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	194% 175mg	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	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.4% 40μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Cauliflower	Almonds	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	227% 2.05mg	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% 1.45mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.6% 123mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	3.04% 45.6mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Raw Green Cauliflower has 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 2.6 times more Vitamin B1, 11.2 times more Vitamin B2, 4.9 times more Vitamin B3 and 640.8 times more Vitamin E than Raw Green Cauliflower.
• Both Raw Green Cauliflower as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Green Cauliflower vs Almonds:

• Raw Green Cauliflower has 23 times more Sodium and 20.4 times more Water than Almonds.
• While Almonds contain 8.2 times more Calcium, 25.1 times more Copper, 5.1 times more Iron, 13.5 times more Magnesium, 8.8 times more Manganese, 7.8 times more Phosphorus, 2.4 times more Potassium, 6.8 times more Selenium and 4.9 times more Zinc than Raw Green Cauliflower.

Comparison of macro-nutrients per 7 ounces:

• Raw Green Cauliflower has 34.7 times more Omega 3 than Almonds.
• While Almonds contain 18.7 times more Energy, 166.4 times more Fat, 80.9 times more Saturated Fat, 425 times more Omega 6, 3.5 times more Carbohydrate, 1.4 times more Sugars, 3.9 times more Fiber and 7.2 times more Protein than Raw Green Cauliflower.
• Both Raw Green Cauliflower as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.