Comparing Nutrients in 100 grams Peanuts VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Peanuts	Frozen Cauliflower	Recommended Dietary Allowance
Energy	19.6% 567kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	50.8% 49.2g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.28g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	6.13% 0.098g	1.6g per day for Men 19-50 years
Omega 6	92% 15.6g	0.17% 0.029g	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	3.6% 4.68g	130g per day for Men 19-50 years
Sugars	6.5% 4.7g	3.06% 2.22g	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	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Frozen 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	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.4% 12mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	2.72% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.8% 0.35mg	9.46% 0.12mg	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	16% 64μg	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	54.2% 48.8mg	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	55.5% 8.33mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.3% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	9.2% 92mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	3.44% 0.031mg	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	6.75% 0.54mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	8.57% 0.2mg	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	53.7% 376mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	20.7% 705mg	5.68% 193mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.6% 24mg	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 Frozen Cauliflower per 100 g

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

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

• 100 grams of Peanuts have 12.5 times more Vitamin B1, 1.9 times more Vitamin B2, 28.1 times more Vitamin B3, 13 times more Vitamin B5, 2.8 times more Vitamin B6, 3.8 times more Vitamin B9 and 119 times more Vitamin E than Frozen Cauliflower.
• While 100 g of Frozen Cauliflower, Unprepared 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 Frozen Cauliflower have insufficient amounts of Vitamin E
• Both Raw Peanuts as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Peanuts vs Frozen Cauliflower:

• 100 grams of Peanuts have 4.2 times more Calcium, 36.9 times more Copper, 8.5 times more Iron, 14 times more Magnesium, 9.8 times more Manganese, 10.7 times more Phosphorus, 3.7 times more Potassium, 9 times more Selenium and 19.2 times more Zinc than Frozen Cauliflower.
• While 100 g of Frozen Cauliflower, Unprepared contain 14.2 times more Water than Raw Peanuts.
• 100 grams of Frozen Cauliflower lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Peanuts have 23.6 times more Energy, 182.4 times more Fat, 153.1 times more Saturated Fat, 536.4 times more Omega 6, 3.4 times more Carbohydrate, 2.1 times more Sugars, 3.7 times more Fiber and 12.8 times more Protein than Frozen Cauliflower.
• While 100 g of Frozen Cauliflower, Unprepared contain 32.7 times more Omega 3 than Raw Peanuts.
• 100 grams of Peanuts provide inadequate amounts of Omega 3
• 100 grams of Frozen Cauliflower provide inadequate amounts of Energy and Omega 6