Comparing Nutrients in 100 grams Peanuts VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Peanuts	Boiled Cauliflower	Recommended Dietary Allowance
Energy	19.6% 567kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	50.8% 49.2g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.28g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	92% 15.6g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.4% 16g	3.16% 4.1g	130g per day for Men 19-50 years
Sugars	6.5% 4.7g	2.87% 2.08g	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	22.4% 8.5g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	46% 26g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	3.5% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.4% 12mg	2.56% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.8% 0.35mg	13.3% 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	60% 240μg	11% 44μg	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	49.2% 44.3mg	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	55.5% 8.33mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.5% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	9.2% 92mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	2% 0.018mg	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	57.3% 4.6mg	4% 0.32mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	5.74% 0.13mg	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	53.7% 376mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	20.7% 705mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanuts VS Boiled Cauliflower per 100 g

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

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

• 100 grams of Peanuts have 15.2 times more Vitamin B1, 2.6 times more Vitamin B2, 29.4 times more Vitamin B3, 3.5 times more Vitamin B5, 2 times more Vitamin B6, 5.5 times more Vitamin B9 and 119 times more Vitamin E than Boiled Cauliflower.
• While 100 g of Boiled and Drained Cauliflower contain more Vitamin C and more Vitamin K than Raw Peanuts.
• 100 grams of Peanuts have insufficient amounts of Vitamin C and Vitamin K
• 100 grams of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Raw Peanuts as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Peanuts vs Boiled Cauliflower:

• 100 grams of Peanuts have 5.8 times more Calcium, 63.6 times more Copper, 14.3 times more Iron, 18.7 times more Magnesium, 14.7 times more Manganese, 11.8 times more Phosphorus, 5 times more Potassium, 12 times more Selenium and 19.2 times more Zinc than Boiled Cauliflower.
• While 100 g of Boiled and Drained Cauliflower contain 14.3 times more Water than Raw Peanuts.
• 100 grams of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Peanuts have 24.7 times more Energy, 109.4 times more Fat, 89.7 times more Saturated Fat, 311.1 times more Omega 6, 3.9 times more Carbohydrate, 2.3 times more Sugars, 3.7 times more Fiber and 14 times more Protein than Boiled Cauliflower.
• While 100 g of Boiled and Drained Cauliflower contain 55.7 times more Omega 3 than Raw Peanuts.
• 100 grams of Peanuts provide inadequate amounts of Omega 3
• 100 grams of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6