Comparing Nutrients in 7 ounces Cauliflower VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Cauliflower	Roasted Pecans	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	152% 147g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	123% 1.97g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.86g	20.7% 27g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	11% 8.06g	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	2.66% 1.92g	0.11% 0.079g	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	% 1.87g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.94g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	49% 18.7g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	28.5% 0.37mg	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	28.3% 113μg	7.94% 31.8μg	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	106% 96mg	1.54% 1.4mg	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	1.06% 0.16mg	17% 2.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Roasted Pecans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	257% 2.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	10.4% 0.83mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	339% 7.8mg	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	12.5% 87.3mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	91% 10mg	11mg per day for Men 19-50 years
Water	4.94% 183g	0.06% 2.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Roasted Pecans per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Roasted Pecans:

• 7 ounces of Cauliflower have 3.6 times more Vitamin B9 and 68.9 times more Vitamin C than Roasted Pecans.
• While 7 oz of Dry Roasted Pecans contain 9 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B3 and 16.3 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Roasted Pecans provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• 7 ounces of Roasted Pecans have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Roasted Pecans:

• 7 ounces of Cauliflower have 30 times more Sodium and 82.2 times more Water than Roasted Pecans.
• While 7 oz of Dry Roasted Pecans contain 3.3 times more Calcium, 29.9 times more Copper, 6.7 times more Iron, 8.8 times more Magnesium, 25.4 times more Manganese, 6.7 times more Phosphorus, 1.4 times more Potassium, 6.7 times more Selenium and 18.8 times more Zinc than Raw Cauliflower.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Roasted Pecans contain 28.4 times more Energy, 265.3 times more Fat, 48.3 times more Saturated Fat, 66.3 times more Omega 3, 1223.6 times more Omega 6, 2.7 times more Carbohydrate, 2.1 times more Sugars, 4.7 times more Fiber and 4.9 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6