Comparing Nutrients in 14 ounces Spring Or Scallions Onions VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Spring Or Scallions Onions	19%	4%	77%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Spring Or Scallions Onions	Boiled Cauliflower	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	11.4% 8.26g	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	27% 10.3g	24% 9.13g	38g per day for Men 19-50 years
Protein	13% 7.26g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Spring Or Scallions Onions	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	22% 198μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	40.3% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	53% 0.69mg	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	63.5% 254μg	43.7% 175μg	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	83% 74.6mg	195% 176mg	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	14.6% 2.2mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	685% 822μg	45.6% 54.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spring Or Scallions Onions	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	28.6% 286mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	73.4% 5.87mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	22.8% 0.52mg	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	21% 147mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	32.2% 1095mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.64% 357g	9.98% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Spring Or Scallions Onions VS Boiled Cauliflower per 14 oz

Compare the macro and micronutrient content in 14 oz of Spring Or Scallions Onions versus 14 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Spring Or Scallions Onions vs Boiled Cauliflower:

• 14 ounces of Spring Or Scallions Onions have 50 times more Vitamin A, 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B9, 7.9 times more Vitamin E and 15 times more Vitamin K than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 6.8 times more Vitamin B5, 2.8 times more Vitamin B6 and 2.4 times more Vitamin C than Raw Spring Or Scallions Onions.
• 14 ounces of Spring Or Scallions Onions have insufficient amounts of Vitamin B5
• 14 ounces of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Spring Or Scallions Onions as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Spring Or Scallions Onions vs Boiled Cauliflower:

• 14 ounces of Spring Or Scallions Onions have 4.5 times more Calcium, 4.6 times more Copper, 4.6 times more Iron, 2.2 times more Magnesium, 1.2 times more Manganese, 1.9 times more Potassium and 2.3 times more Zinc than Boiled Cauliflower.
• Both Spring Or Scallions Onions and Boiled Cauliflower contain similar levels of Phosphorus and Water per 14 ounces.
• 14 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc
• Both Raw Spring Or Scallions Onions as well as Boiled and Drained Cauliflower lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Spring Or Scallions Onions have 1.8 times more Carbohydrate than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 41.8 times more Omega 3 than Raw Spring Or Scallions Onions.
• Both Spring Or Scallions Onions and Boiled Cauliflower offer comparable quantities of Sugars, Fiber and Protein per 14 ounces.
• 14 ounces of Spring Or Scallions Onions provide inadequate amounts of Omega 3
• Both Raw Spring Or Scallions Onions as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in 14 ounces.