Comparing Nutrients in 7 ounces Cauliflower VS Raw Tahini

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Raw Tahini	11%	78%	11%

Macro Nutrients

	Cauliflower	Raw Tahini	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	115% 112g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	283% 48g	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	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	NA	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	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	% 1.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Raw Tahini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	262% 3.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	27.5% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	22.7% 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	28.3% 113μg	48.6% 194μg	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	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	1.06% 0.16mg	NA	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	Raw Tahini	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	328% 2.95mg	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	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	167% 701mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	126% 2.9mg	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	224% 1568mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	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	189% 20.7mg	11mg per day for Men 19-50 years
Water	4.94% 183g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Raw Tahini per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Raw Tahini:

• 7 ounces of Cauliflower have 1.2 times more Vitamin B6 and more Vitamin C than Raw Tahini.
• While 7 oz of Sesame Butter from Hulled Raw Kernels contain 31.7 times more Vitamin B1, 2 times more Vitamin B2, 11.1 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Cauliflower.
• Both Cauliflower and Raw Tahini provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Raw Tahini have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Sesame Butter from Hulled Raw Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Raw Tahini:

• 7 ounces of Cauliflower have 30 times more Sodium and 30.7 times more Water than Raw Tahini.
• While 7 oz of Sesame Butter from Hulled Raw Kernels contain 6.4 times more Calcium, 38.2 times more Copper, 15.1 times more Iron, 23.5 times more Magnesium, 9.4 times more Manganese, 18 times more Phosphorus, 1.5 times more Potassium and 38.7 times more Zinc than Raw Cauliflower.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Sesame Butter from Hulled Raw Kernels contain 24.3 times more Energy, 201.6 times more Fat, 60.8 times more Saturated Fat, 28.5 times more Omega 3, 1517.8 times more Omega 6, 3.6 times more Carbohydrate, 4.7 times more Fiber and 9.3 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6