Comparing Nutrients in 7 ounces Cauliflower VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cauliflower	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	44% 14g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	399% 68g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	8.5% 6.17g	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% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.7g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	55.4% 21g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	4.94% 183g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cauliflower vs Oil Roasted Sunflower Seeds:

• Raw Cauliflower has 43.8 times more Vitamin C and 5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.4 times more Vitamin B1, 4.7 times more Vitamin B2, 8.1 times more Vitamin B3, 10.4 times more Vitamin B5, 4.3 times more Vitamin B6, 4.1 times more Vitamin B9 and 454.1 times more Vitamin E than Raw Cauliflower.
• Both Raw Cauliflower as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cauliflower vs Oil Roasted Sunflower Seeds:

• Raw Cauliflower has 10 times more Sodium and 59.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4 times more Calcium, 46.3 times more Copper, 10.2 times more Iron, 8.5 times more Magnesium, 13.4 times more Manganese, 25.9 times more Phosphorus, 1.6 times more Potassium, 130.3 times more Selenium and 19.3 times more Zinc than Raw Cauliflower.

Comparison of macro-nutrients per 7 ounces:

• Raw Cauliflower has more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 23.7 times more Energy, 183.2 times more Fat, 54.4 times more Saturated Fat, 5.4 times more Omega 3, 2138 times more Omega 6, 4.6 times more Carbohydrate, 1.6 times more Sugars, 5.3 times more Fiber and 10.4 times more Protein than Raw Cauliflower.
• Both Raw Cauliflower as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.