Comparing Nutrients in 7 ounces Almond paste VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Almond paste	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	31.3% 909kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	5.72% 7.44g	130g per day for Men 19-50 years
Sugars	99% 72g	2.87% 2.1g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	14% 5.36g	38g per day for Men 19-50 years
Protein	32% 18g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	3.84% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	13.4% 0.17mg	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	36.2% 145μg	20.3% 81.4μg	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	0.22% 0.2mg	69% 62mg	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	179% 27mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	34% 341mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	5.3% 0.048mg	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	39.7% 3.18mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	13% 0.3mg	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	73% 512mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	0.76% 28g	5.04% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cooked Frozen Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Almond paste vs Cooked Frozen Cauliflower:

• 7 ounces of Almond paste have 2.2 times more Vitamin B1, 7.8 times more Vitamin B2, 4.6 times more Vitamin B3, 1.8 times more Vitamin B9 and 225.7 times more Vitamin E than Cooked Frozen Cauliflower.
• While 7 oz of Boiled and Drained Frozen Cauliflower contain 2.4 times more Vitamin B6, 313 times more Vitamin C and more Vitamin K than Almond paste.
• 7 ounces of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Cooked Frozen Cauliflower have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• Both Almond paste as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Almond paste vs Cooked Frozen Cauliflower:

• 7 ounces of Almond paste have 10.1 times more Calcium, 18.9 times more Copper, 3.9 times more Iron, 14.4 times more Magnesium, 5.7 times more Manganese, 10.8 times more Phosphorus, 2.3 times more Potassium, 7 times more Selenium and 11.4 times more Zinc than Cooked Frozen Cauliflower.
• While 7 oz of Boiled and Drained Frozen Cauliflower contain 6.7 times more Water than Almond paste.
• 7 ounces of Cooked Frozen Cauliflower lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 24.1 times more Energy, 126.1 times more Fat, 77.3 times more Saturated Fat, 2.5 times more Omega 3, 232.3 times more Omega 6, 12.7 times more Carbohydrate, 34.5 times more Sugars, 1.8 times more Fiber and 5.6 times more Protein than Cooked Frozen Cauliflower.
• 7 ounces of Cooked Frozen Cauliflower provide inadequate amounts of Energy and Omega 6