Nutrient Comparison: Cauliflower VS Canned Spinach with Liquids and Salt per 14 oz
Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Canned Spinach with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Cauliflower vs Canned Spinach with Liquids and Salt:
- 14 ounces of Cauliflower have 2.8 times more Vitamin B1, 1.9 times more Vitamin B3, 17.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 3.6 times more Vitamin C than Canned Spinach with Liquids and Salt.
- While 14 oz of Canned Spinach Solids and Liquids with Salt contain more Vitamin A, 1.8 times more Vitamin B2, 20 times more Vitamin E and 24.6 times more Vitamin K than Raw Cauliflower.
- Both Cauliflower and Canned Spinach with Liquids and Salt provide similar amounts of Vitamin B9 per 14 ounces.
- 14 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
- 14 ounces of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
- Both Raw Cauliflower as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Cauliflower vs Canned Spinach with Liquids and Salt:
- 14 ounces of Cauliflower have 1.4 times more Phosphorus and 1.3 times more Potassium than Canned Spinach with Liquids and Salt.
- While 14 oz of Canned Spinach Solids and Liquids with Salt contain 3.8 times more Calcium, 3 times more Copper, 3.8 times more Iron, 3.7 times more Magnesium, 3.2 times more Manganese, 2 times more Selenium, 10.6 times more Sodium and 1.6 times more Zinc than Raw Cauliflower.
- Both Cauliflower and Canned Spinach with Liquids and Salt contain similar levels of Water per 14 ounces.
- 14 ounces of Cauliflower lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Cauliflower have 1.7 times more Carbohydrate, 5.8 times more Sugars and 1.3 times more Fiber than Canned Spinach with Liquids and Salt.
- While 14 oz of Canned Spinach Solids and Liquids with Salt contain 8.1 times more Omega 3 than Raw Cauliflower.
- Both Cauliflower and Canned Spinach with Liquids and Salt offer comparable quantities of Protein per 14 ounces.
- 14 ounces of Cauliflower provide inadequate amounts of Omega 3
- Both Raw Cauliflower as well as Canned Spinach Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.