Comparing Nutrients in 14 ounces Blanched AlmondsVS Cooked Green Cauliflower with Salt

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Cooked Green Cauliflower with Salt

30%

63%

14 oz ▼

Macro Nutrients

Blanched Almondsvs Cooked Green Cauliflower with Salt

80.7%2342kcal

Energy

4.38%127kcal

2342 kcalvs127 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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215%208g

Fat

1.27%1.23g

208 gvs1.23 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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49%15.7g

Saturated Fat

0.61%0.19g

15.7 gvs0.19 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.99%0.016g

Omega 3

26.5%0.42g

0.016 gvs0.42 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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289%49g

Omega 6

0.7%0.12g

49 gvs0.12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57%74g

Carbohydrate

19%25g

74 gvs25 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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25.3%18.4g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

18.4 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.12g

Glucose

0.12 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%17.7g

Sucrose

17.7 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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103%39.3g

Fiber

34.5%13g

39.3 gvs13 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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152%85g

Protein

21.5%12g

85 gvs12 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Blanched Almondsvs Cooked Green Cauliflower with Salt

0%0μg

Vitamin A

3.1%27.8μg

RAE, retinol activity equivalents

0 μgvs27.8 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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63%0.76mg

Vitamin B1

23%0.28mg

Thiamine

0.76 mgvs0.28 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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217%2.82mg

Vitamin B2

30.5%0.4mg

Riboflavin

2.82 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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87%14mg

Vitamin B3

17%2.7mg

Niacin, nicotinic acid, niacinamide

14 mgvs2.7 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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25%1.25mg

Vitamin B5

54%2.7mg

Pantothenic acid

1.25 mgvs2.7 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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35%0.46mg

Vitamin B6

63%0.82mg

Pyridoxine

0.46 mgvs0.82 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48.6%194μg

Vitamin B9

40.7%163μg

Folates and Folic Acid

194 μgvs163 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

320%288mg

Ascorbic acid

0 mgvs288 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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628%94mg

Vitamin E

Tocopherols and Tocotrienols

94 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Blanched Almondsvs Cooked Green Cauliflower with Salt

94%937mg

Calcium

12.7%127mg

937 mgvs127 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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453%4.08mg

Copper

17.6%0.16mg

4.08 mgvs0.16 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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163%13mg

Iron

35.7%2.86mg

13 mgvs2.86 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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253%1064mg

Magnesium

18%75.4mg

1064 mgvs75.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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317%7.3mg

Manganese

41.8%0.96mg

7.3 mgvs0.96 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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273%1909mg

Phosphorus

32.3%226mg

1909 mgvs226 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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77%2616mg

Potassium

32.5%1103mg

2616 mgvs1103 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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23%12.7μg

Selenium

5.77%3.18μg

12.7 μgvs3.18 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.03%75.4mg

Sodium

68.5%1028mg

75.4 mgvs1028 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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107%11.8mg

Zinc

22.7%2.5mg

11.8 mgvs2.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.48%18g

Water

9.6%355g

18 gvs355 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Blanched Almonds vs Cooked Green Cauliflower with Salt:

Blanched Almonds have 2.7 times more Vitamin B1, 7.1 times more Vitamin B2 and 5.1 times more Vitamin B3 than Cooked Green Cauliflower with Salt.
While Cooked Green Cauliflower with Salt contains 2.2 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
Both Blanched Almonds and Cooked Green Cauliflower with Salt have similar amounts of Vitamin B9 per 14 oz.
Both Blanched Almonds as well as Cooked Green Cauliflower with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Cooked Green Cauliflower with Salt:

Blanched Almonds have 7.4 times more Calcium, 25.7 times more Copper, 4.6 times more Iron, 14.1 times more Magnesium, 7.6 times more Manganese, 8.4 times more Phosphorus, 2.4 times more Potassium, 4 times more Selenium and 4.7 times more Zinc than Cooked Green Cauliflower with Salt.
While Cooked Green Cauliflower with Salt contains 13.6 times more Sodium and 19.8 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

Blanched Almonds have 18.4 times more Energy, 169.4 times more Fat, 80.7 times more Saturated Fat, 412.2 times more Omega 6, 3 times more Carbohydrate, 3 times more Fiber and 7 times more Protein than Cooked Green Cauliflower with Salt.
While Cooked Green Cauliflower with Salt contains 26.8 times more Omega 3 than Blanched Almonds.
Both Blanched Almonds as well as Cooked Green Cauliflower with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Blanched AlmondsVS Roasted AlmondsCooked Green Cauliflower with SaltVS Roasted AlmondsBlanched AlmondsVS Cooked Chinese BroccoliCooked Green Cauliflower with SaltVS Cooked Chinese Broccoli

Compare Foods

Comparing Nutrients in 14 ounces Blanched AlmondsVS Cooked Green Cauliflower with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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