Comparing Nutrients in 100 grams Frozen Cauliflower VS Boiled Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Frozen Cauliflower	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	0.83% 24kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	22.7% 22g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	9.55% 3.06g	32g per day for Men 19-50 years
Omega 3	6.13% 0.098g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	41% 6.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.6% 4.68g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	3.06% 2.22g	3.4% 2.47g	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	6.05% 2.3g	23% 8.8g	38g per day for Men 19-50 years
Protein	3.6% 2g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Boiled Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	33% 5.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.72% 0.14mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	11.7% 0.15mg	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	16% 64μg	18.8% 75μg	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	54.2% 48.8mg	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	0.47% 0.07mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	2.2% 22mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	3.44% 0.031mg	55.4% 0.5mg	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	6.75% 0.54mg	12.6% 1mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	8.57% 0.2mg	44.5% 1.02mg	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	5% 35mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	5.68% 193mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	50% 751mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.13% 41.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cauliflower VS Boiled Peanuts with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Cauliflower versus 100 g of Boiled Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Cauliflower vs Boiled Peanuts with Salt:

• 100 grams of Frozen Cauliflower have more Vitamin C and more Vitamin K than Boiled Peanuts with Salt.
• While 100 g of Boiled Peanuts with Salt contain 5.1 times more Vitamin B1, 12.3 times more Vitamin B3, 6.1 times more Vitamin B5 and 58.6 times more Vitamin E than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Boiled Peanuts with Salt provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Frozen Cauliflower have insufficient amounts of Vitamin E
• 100 grams of Boiled Peanuts with Salt have insufficient amounts of Vitamin C and Vitamin K
• Both Frozen Cauliflower, Unprepared as well as Boiled Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Cauliflower vs Boiled Peanuts with Salt:

• 100 grams of Frozen Cauliflower have 2.2 times more Water than Boiled Peanuts with Salt.
• While 100 g of Boiled Peanuts with Salt contain 2.5 times more Calcium, 16.1 times more Copper, 1.9 times more Iron, 8.5 times more Magnesium, 5.2 times more Manganese, 5.7 times more Phosphorus, 5.5 times more Selenium, 31.3 times more Sodium and 10.8 times more Zinc than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Boiled Peanuts with Salt contain similar levels of Potassium per 100 grams.
• 100 grams of Frozen Cauliflower lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Cauliflower have 98 times more Omega 3 than Boiled Peanuts with Salt.
• While 100 g of Boiled Peanuts with Salt contain 13.3 times more Energy, 81.5 times more Fat, 74.5 times more Saturated Fat, 239.8 times more Omega 6, 4.5 times more Carbohydrate, 3.8 times more Fiber and 6.7 times more Protein than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Boiled Peanuts with Salt offer comparable quantities of Sugars per 100 grams.
• 100 grams of Frozen Cauliflower provide inadequate amounts of Energy and Omega 6
• 100 grams of Boiled Peanuts with Salt provide inadequate amounts of Omega 3