Comparing Nutrients in 7 ounces Blanched Almonds VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cauliflower	26%	8%	66%

Macro Nutrients

	Blanched Almonds	Cauliflower	Recommended Dietary Allowance
Energy	40.4% 1171kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	5.23% 3.8g	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	0% 0g	2.66% 1.92g	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	% 0.06g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 0g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	76% 42.5g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	28% 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	24.3% 97μg	28.3% 113μg	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% 0mg	106% 96mg	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	314% 47mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cauliflower	Recommended Dietary Allowance
Calcium	47% 468mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	81.4% 6.5mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	13.4% 0.31mg	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	136% 955mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	4.94% 183g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 3.8 times more Vitamin B1, 11.9 times more Vitamin B2, 6.9 times more Vitamin B3 and 296.9 times more Vitamin E than Raw Cauliflower.
• While Raw Cauliflower contains 2.1 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Raw Cauliflower have similar amounts of Vitamin B9 per 7 oz.
• Both Blanched Almonds as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Cauliflower:

• Blanched Almonds have 10.7 times more Calcium, 26.3 times more Copper, 7.8 times more Iron, 17.9 times more Magnesium, 11.8 times more Manganese, 10.9 times more Phosphorus, 2.2 times more Potassium, 5.3 times more Selenium and 11 times more Zinc than Raw Cauliflower.
• While Raw Cauliflower contains 1.6 times more Sodium and 20.4 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 23.6 times more Energy, 187.6 times more Fat, 30.4 times more Saturated Fat, 772.8 times more Omega 6, 3.8 times more Carbohydrate, 2.4 times more Sugars, 5 times more Fiber and 11.1 times more Protein than Raw Cauliflower.
• While Raw Cauliflower contains more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Raw Cauliflower have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.