Comparing Nutrients in 14 ounces Boiled Cauliflower with Salt VS Boiled Celeriac with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower with Salt	26%	15%	59%
Boiled Celeriac with Salt	13%	6%	81%

Macro Nutrients

	Boiled Cauliflower with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	NA	32g per day for Men 19-50 years
Omega 3	41.4% 0.66g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	18% 23.4g	130g per day for Men 19-50 years
Sugars	10% 7.4g	NA	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	24% 9.13g	NA	38g per day for Men 19-50 years
Protein	13% 7.3g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.3% 2mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	31% 0.4mg	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	43.7% 175μg	2.98% 12μg	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	195% 176mg	16% 14.3mg	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	1.85% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.6% 54.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	16% 1.27mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	16.6% 0.38mg	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	18% 127mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	78.6% 1179mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.98% 369g	9.9% 366g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower with Salt VS Boiled Celeriac with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Cauliflower with Salt versus 14 oz of Boiled Celeriac with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Cauliflower with Salt vs Boiled Celeriac with Salt:

• 14 ounces of Boiled Cauliflower with Salt have 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6, 14.7 times more Vitamin B9 and 12.3 times more Vitamin C than Boiled Celeriac with Salt.
• Both Boiled Cauliflower with Salt and Boiled Celeriac with Salt provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Boiled Celeriac with Salt have insufficient amounts of Vitamin B9
• Both Boiled and Drained Cauliflower with Salt as well as Boiled and Drained Celeriac with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Cauliflower with Salt vs Boiled Celeriac with Salt:

• 14 ounces of Boiled Cauliflower with Salt have 1.4 times more Manganese than Boiled Celeriac with Salt.
• While 14 oz of Boiled and Drained Celeriac with Salt contain 1.6 times more Calcium, 2.4 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium and 2.1 times more Phosphorus than Boiled and Drained Cauliflower with Salt.
• Both Boiled Cauliflower with Salt and Boiled Celeriac with Salt contain similar levels of Potassium, Sodium and Water per 14 ounces.
• 14 ounces of Boiled Cauliflower with Salt lack sufficient amounts of Calcium and Copper
• Both Boiled and Drained Cauliflower with Salt as well as Boiled and Drained Celeriac with Salt lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Cauliflower with Salt have 1.9 times more Protein than Boiled Celeriac with Salt.
• While 14 oz of Boiled and Drained Celeriac with Salt contain 1.4 times more Carbohydrate than Boiled and Drained Cauliflower with Salt.
• 14 ounces of Boiled Celeriac with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Cauliflower with Salt as well as Boiled and Drained Celeriac with Salt provide inadequate amounts of Energy in 14 ounces.