Comparing Nutrients in 100 grams Cauliflower VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Cauliflower	Soy Nuts	Recommended Dietary Allowance
Energy	0.86% 25kcal	15.5% 449kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	22.3% 21.6g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	9.77% 3.13g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	63.3% 10.8g	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	22.3% 29g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	NA	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	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	% 0.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	21.3% 8.1g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	77.4% 43.3g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Soy Nuts	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	35.6% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	58% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	9.46% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	17.3% 0.23mg	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	51.3% 205μg	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	5.1% 4.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Soy Nuts	Recommended Dietary Allowance
Calcium	2.2% 22mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	120% 1.08mg	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	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	95% 2.2mg	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	93% 649mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	40% 1364mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	35% 19.3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	43.4% 4.77mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.022% 0.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Soy Nuts per 100 g

Compare the macro and micronutrient content in 100 g of Cauliflower versus 100 g of Soy Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cauliflower vs Soy Nuts:

• 100 grams of Cauliflower have 1.4 times more Vitamin B5 and 10.5 times more Vitamin C than Soy Nuts.
• While 100 g of Dry-roasted Soybeans contain 8.5 times more Vitamin B1, 12.6 times more Vitamin B2, 2.1 times more Vitamin B3, 3.6 times more Vitamin B9 and 2.4 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Soy Nuts provide similar amounts of Vitamin B6 per 100 grams.
• Both Raw Cauliflower as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Soy Nuts:

• 100 grams of Cauliflower have 15 times more Sodium and 115.1 times more Water than Soy Nuts.
• While 100 g of Dry-roasted Soybeans contain 6.4 times more Calcium, 27.7 times more Copper, 9.4 times more Iron, 15.2 times more Magnesium, 14.1 times more Manganese, 14.8 times more Phosphorus, 4.6 times more Potassium, 32.2 times more Selenium and 17.7 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 Dry-roasted Soybeans contain 18 times more Energy, 77.2 times more Fat, 24.1 times more Saturated Fat, 96.2 times more Omega 3, 672.8 times more Omega 6, 5.8 times more Carbohydrate, 4.1 times more Fiber and 22.6 times more Protein than Raw Cauliflower.
• 100 grams of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6