Comparing Nutrients in 500 calories AlmondsVS Cauliflower

Weight per 500 calories

Almonds

86.4g

Cauliflower

2000g

Almonds have 23.2 times more energy per 100g than Cauliflower. It has very high energy density when compared to other foods. Raw Cauliflower having very low energy density.

Which food has more nutrients per 500 calories - Almonds or Cauliflower?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cauliflower

26%

66%

500 kcal ▼

Macro Nutrients

Almondsvs Cauliflower

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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44.5%43g

Fat

5.77%5.6g

43 gvs5.6 g

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

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10.3%3.3g

Saturated Fat

8.13%2.6g

3.3 gvs2.6 g

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

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0.16%0.003g

Omega 3

18.8%0.3g

0.003 gvs0.3 g

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

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62.6%10.6g

Omega 6

1.9%0.32g

10.6 gvs0.32 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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14.3%18.6g

Carbohydrate

76.5%99g

18.6 gvs99 g

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

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5.2%3.76g

Sugars

52.7%38.2g

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

3.76 gvs38.2 g

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

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0.13%0.095g

Fructose

26.8%19.4g

≤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]

0.095 gvs19.4 g

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

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%0.15g

Glucose

%19g

0.15 gvs19 g

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

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%3.4g

Sucrose

%0g

3.4 gvs0 g

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

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28.4%10.8g

Fiber

105%40g

10.8 gvs40 g

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

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32.6%18.3g

Protein

68.6%38.4g

18.3 gvs38.4 g

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

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Vitamins

Almondsvs Cauliflower

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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14.8%0.18mg

Vitamin B1

83.3%1mg

Thiamine

0.18 mgvs1 mg

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

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75.6%0.98mg

Vitamin B2

92%1.2mg

Riboflavin

0.98 mgvs1.2 mg

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

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19.5%3.12mg

Vitamin B3

63.4%10mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs10 mg

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

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8.13%0.41mg

Vitamin B5

267%13.3mg

Pantothenic acid

0.41 mgvs13.3 mg

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

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9.1%0.12mg

Vitamin B6

283%3.68mg

Pyridoxine

0.12 mgvs3.68 mg

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

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164%49.2μg

Vitamin B7

Biotin

49.2 μgvsNA μg

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

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9.5%38μg

Vitamin B9

285%1140μg

Folates and Folic Acid

38 μgvs1140 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

1071%964mg

Ascorbic acid

0 mgvs964 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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148%22mg

Vitamin E

10.7%1.6mg

Tocopherols and Tocotrienols

22 mgvs1.6 mg

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

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0%0μg

Vitamin K

258%310μg

Phytomenadione or phylloquinone

0 μgvs310 μg

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

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Minerals

Almondsvs Cauliflower

23.2%232mg

Calcium

44%440mg

232 mgvs440 mg

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

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99%0.89mg

Copper

86.7%0.78mg

0.89 mgvs0.78 mg

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

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Fluoride

0.5%20μg

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

NA μgvs20 μg

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

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40%3.2mg

Iron

105%8.4mg

3.2 mgvs8.4 mg

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

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55.5%233mg

Magnesium

71.4%300mg

233 mgvs300 mg

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

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82%1.9mg

Manganese

135%3.1mg

1.9 mgvs3.1 mg

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

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87%39μg

Molybdenum

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

39 μgvsNA μg

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

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59.3%415mg

Phosphorus

126%880mg

415 mgvs880 mg

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

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18.6%633mg

Potassium

176%5980mg

633 mgvs5980 mg

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

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6.44%3.54μg

Selenium

22%12μg

3.54 μgvs12 μg

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

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0.058%0.86mg

Sodium

40%600mg

0.86 mgvs600 mg

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

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24.5%2.7mg

Zinc

49%5.4mg

2.7 mgvs5.4 mg

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

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0.1%3.8g

Water

49.8%1841g

3.8 gvs1841 g

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

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Lets compare vitamin content per 500 calories of Almonds vs Cauliflower:

Almonds have 13.8 times more Vitamin E than Raw Cauliflower.
While Raw Cauliflower contains 5.6 times more Vitamin B1, 3.2 times more Vitamin B3, 32.8 times more Vitamin B5, 31.1 times more Vitamin B6, 30 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
Both Almonds and Raw Cauliflower have similar amounts of Vitamin B2 per 500 kcal.
Both Almonds as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Cauliflower:

Raw Cauliflower contains 1.9 times more Calcium, 2.6 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 2.1 times more Phosphorus, 9.4 times more Potassium, 3.4 times more Selenium, 694.8 times more Sodium, 2 times more Zinc and 483.5 times more Water than Almonds.
Both Almonds and Raw Cauliflower have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Almonds have 7.7 times more Fat, 1.3 times more Saturated Fat and 33.3 times more Omega 6 than Raw Cauliflower.
While Raw Cauliflower contains 115.8 times more Omega 3, 5.3 times more Carbohydrate, 10.2 times more Sugars, 204.2 times more Fructose, 3.7 times more Fiber and 2.1 times more Protein than Almonds.
Both Almonds and Raw Cauliflower have similar amounts of Energy per 500 kcal.
Both Almonds as well as Raw Cauliflower have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsCauliflowerVS Blanched AlmondsAlmondsVS Boiled CauliflowerCauliflowerVS Boiled Cauliflower

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Cauliflower

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Cauliflower?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: