Comparing Nutrients in 14 ounces Dried Basil Spices VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Dried Basil Spices	Boiled Cauliflower	Recommended Dietary Allowance
Energy	32% 925kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	26.8% 8.56g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	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	146% 190g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	9.36% 6.8g	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	4.1% 2.98g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	NA	g per day for Men 19-50 years
Fiber	394% 150g	24% 9.13g	38g per day for Men 19-50 years
Protein	163% 91g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	16.3% 147μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	366% 4.76mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.4mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.5% 3.33mg	40.3% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	409% 5.3mg	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	308% 1230μg	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	3.53% 3.18mg	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	283% 42.5mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5671% 6805μg	45.6% 54.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	889% 8890mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	926% 8.33mg	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	4455% 356mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	672% 2822mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	1691% 39mg	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	155% 1087mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	307% 10438mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	256% 28mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.1% 41g	9.98% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Basil Spices VS Boiled Cauliflower per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Basil Spices 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 Dried Basil Spices vs Boiled Cauliflower:

• 14 ounces of Dried Basil Spices have 37 times more Vitamin A, 1.9 times more Vitamin B1, 23.1 times more Vitamin B2, 12 times more Vitamin B3, 1.6 times more Vitamin B5, 7.7 times more Vitamin B6, 7 times more Vitamin B9, 152.9 times more Vitamin E and 124.2 times more Vitamin K than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 55.4 times more Vitamin C than Dried Basil Spices.
• 14 ounces of Dried Basil Spices have insufficient amounts of Vitamin C
• 14 ounces of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Dried Basil Spices 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 Dried Basil Spices vs Boiled Cauliflower:

• 14 ounces of Dried Basil Spices have 140 times more Calcium, 116.7 times more Copper, 280.6 times more Iron, 79 times more Magnesium, 74.2 times more Manganese, 8.6 times more Phosphorus, 18.5 times more Potassium, 5 times more Selenium, 5.1 times more Sodium and 41.8 times more Zinc than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 9 times more Water than Dried Basil Spices.
• 14 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Basil Spices have 10.1 times more Energy, 9 times more Fat, 30.8 times more Saturated Fat, 1.8 times more Omega 3, 11.6 times more Carbohydrate, 16.4 times more Fiber and 12.5 times more Protein than Boiled Cauliflower.
• Both Dried Basil Spices and Boiled Cauliflower offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• Both Dried Basil Spices as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in 14 ounces.