Comparing Nutrients in 5 ounces Green CauliflowerVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Green Cauliflower

30%

63%

Roasted Almonds

13%

74%

13%

5 oz ▼

Macro Nutrients

Green Cauliflowervs Roasted Almonds

1.5%44kcal

Energy

29.2%848kcal

44 kcalvs848 kcal

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

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0.44%0.43g

Fat

76.8%74.5g

0.43 gvs74.5 g

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

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0.21%0.067g

Saturated Fat

18%5.8g

0.067 gvs5.8 g

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

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9.2%0.15g

Omega 3

0.89%0.014g

0.15 gvs0.014 g

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

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0.24%0.041g

Omega 6

108%18.3g

0.041 gvs18.3 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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6.64%8.63g

Carbohydrate

23%29.8g

8.63 gvs29.8 g

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

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5.92%4.3g

Sugars

9.5%6.9g

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

4.3 gvs6.9 g

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

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Fructose

0.02%0.014g

≤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]

NA gvs0.014 g

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

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Glucose

%0.014g

NA gvs0.014 g

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

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Sucrose

%6.73g

NA gvs6.73 g

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

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12%4.54g

Fiber

40.7%15.5g

4.54 gvs15.5 g

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

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7.47%4.2g

Protein

53%29.7g

4.2 gvs29.7 g

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

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Vitamins

Green Cauliflowervs Roasted Almonds

1.26%11.3μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

11.3 μgvs0 μg

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

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9.45%0.11mg

Vitamin B1

9.1%0.11mg

Thiamine

0.11 mgvs0.11 mg

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

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11%0.14mg

Vitamin B2

131%1.7mg

Riboflavin

0.14 mgvs1.7 mg

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

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6.5%1.04mg

Vitamin B3

32.2%5.16mg

Niacin, nicotinic acid, niacinamide

1.04 mgvs5.16 mg

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

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19.7%0.99mg

Vitamin B5

9.1%0.46mg

Pantothenic acid

0.99 mgvs0.46 mg

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

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24.2%0.31mg

Vitamin B6

15%0.19mg

Pyridoxine

0.31 mgvs0.19 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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20%80.8μg

Vitamin B9

19.5%78μg

Folates and Folic Acid

80.8 μgvs78 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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139%125mg

Vitamin C

0%0mg

Ascorbic acid

125 mgvs0 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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0.38%0.057mg

Vitamin E

226%34mg

Tocopherols and Tocotrienols

0.057 mgvs34 mg

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

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24%28.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

28.6 μgvs0 μg

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

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Minerals

Green Cauliflowervs Roasted Almonds

4.68%46.8mg

Calcium

38%380mg

46.8 mgvs380 mg

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

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6.46%0.058mg

Copper

173%1.56mg

0.058 mgvs1.56 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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13%1.03mg

Iron

66%5.3mg

1.03 mgvs5.3 mg

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

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6.75%28.3mg

Magnesium

94%395mg

28.3 mgvs395 mg

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

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15.2%0.35mg

Manganese

138%3.16mg

0.35 mgvs3.16 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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12.6%88mg

Phosphorus

95%668mg

88 mgvs668 mg

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

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12.5%425mg

Potassium

29.7%1011mg

425 mgvs1011 mg

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

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1.55%0.85μg

Selenium

5.15%2.83μg

0.85 μgvs2.83 μg

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

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2.17%32.6mg

Sodium

0.28%4.25mg

32.6 mgvs4.25 mg

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

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8.25%0.91mg

Zinc

42.7%4.7mg

0.91 mgvs4.7 mg

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

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3.44%127g

Water

0.092%3.4g

127 gvs3.4 g

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

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Lets compare vitamin content per 5 ounces of Green Cauliflower vs Roasted Almonds:

Raw Green Cauliflower has 2.2 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 11.7 times more Vitamin B2, 5 times more Vitamin B3 and 597.5 times more Vitamin E than Raw Green Cauliflower.
Both Raw Green Cauliflower and Dry Roasted Almonds have similar amounts of Vitamin B1 and Vitamin B9 per 5 oz.
Both Raw Green Cauliflower as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Green Cauliflower vs Roasted Almonds:

Raw Green Cauliflower has 7.7 times more Sodium and 37.3 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 8.1 times more Calcium, 26.8 times more Copper, 5.1 times more Iron, 14 times more Magnesium, 9 times more Manganese, 7.6 times more Phosphorus, 2.4 times more Potassium, 3.3 times more Selenium and 5.2 times more Zinc than Raw Green Cauliflower.

Comparison of macro-nutrients per 5 ounces:

Raw Green Cauliflower has 10.4 times more Omega 3 than Dry Roasted Almonds.
While Dry Roasted Almonds contain 19.3 times more Energy, 175.1 times more Fat, 87.1 times more Saturated Fat, 446.4 times more Omega 6, 3.4 times more Carbohydrate, 1.6 times more Sugars, 3.4 times more Fiber and 7.1 times more Protein than Raw Green Cauliflower.
Both Raw Green Cauliflower as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Green CauliflowerVS Cooked Green CauliflowerRoasted AlmondsVS Cooked Green CauliflowerGreen CauliflowerVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 5 ounces Green CauliflowerVS Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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