Comparing Nutrients in 100 grams Cauliflower VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Cauliflower	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	0.86% 25kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	27% 8.66g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	89% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.82% 4.97g	11.7% 15.3g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	5.77% 4.18g	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	1.34% 0.97g	0.11% 0.08g	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	% 0.94g	% 0.08g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.03g	g per day for Men 19-50 years
Fiber	5.26% 2g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	6.85% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	86.4% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	35.5% 0.46mg	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	14.3% 57μg	30% 120μg	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	53.6% 48.2mg	0.89% 0.8mg	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	0.53% 0.08mg	46.3% 6.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	59.2% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	5.25% 0.42mg	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	80.2% 1.85mg	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	6.3% 44mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	6% 3.3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	21.3% 320mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	30% 3.28mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.039% 1.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Oil-roasted Peanuts with Dalt per 100 g

Compare the macro and micronutrient content in 100 g of Cauliflower versus 100 g of Oil-roasted Peanuts with Dalt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cauliflower vs Oil-roasted Peanuts with Dalt:

• 100 grams of Cauliflower have 60.3 times more Vitamin C and more Vitamin K than Oil-roasted Peanuts with Dalt.
• While 100 g of Oil-roasted Peanuts with Salt contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 27.3 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6, 2.1 times more Vitamin B9 and 86.8 times more Vitamin E than Raw Cauliflower.
• 100 grams of Cauliflower have insufficient amounts of Vitamin E
• 100 grams of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Oil-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Oil-roasted Peanuts with Dalt:

• 100 grams of Cauliflower have 63.5 times more Water than Oil-roasted Peanuts with Dalt.
• While 100 g of Oil-roasted Peanuts with Salt contain 2.8 times more Calcium, 13.7 times more Copper, 3.6 times more Iron, 11.7 times more Magnesium, 11.9 times more Manganese, 9 times more Phosphorus, 2.4 times more Potassium, 5.5 times more Selenium, 10.7 times more Sodium and 12.1 times more Zinc than Raw Cauliflower.
• 100 grams of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Oil-roasted Peanuts with Salt contain 24 times more Energy, 187.5 times more Fat, 66.6 times more Saturated Fat, 2.5 times more Omega 3, 944.6 times more Omega 6, 3.1 times more Carbohydrate, 2.2 times more Sugars, 4.7 times more Fiber and 14.6 times more Protein than Raw Cauliflower.
• 100 grams of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6