Comparing Nutrients in 14 ounces Canned Spinach with Liquids and Salt VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids and Salt	36%	14%	50%
Cauliflower	26%	8%	66%

Macro Nutrients

	Canned Spinach with Liquids and Salt	Cauliflower	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	30.3% 0.48g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.9% 11.6g	15% 19.7g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	10.5% 7.6g	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	5.3% 3.85g	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	% 3.73g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	21% 7.94g	38g per day for Men 19-50 years
Protein	15% 8.37g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Cauliflower	Recommended Dietary Allowance
Vitamin A	178% 1603μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.72% 1.08mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	56% 0.73mg	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	57.5% 230μg	56.6% 226μg	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	59.5% 53.6mg	213% 191mg	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	42.3% 6.35mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1259% 1511μg	51.3% 61.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Cauliflower	Recommended Dietary Allowance
Calcium	33% 329mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.099% 3.97μg	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	78.4% 6.27mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	26.7% 0.62mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	35% 1187mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	84.4% 1266mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	10% 370g	9.88% 365g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach with Liquids and Salt VS Cauliflower per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Spinach with Liquids and Salt vs Cauliflower:

• 14 ounces of Canned Spinach with Liquids and Salt have more Vitamin A, 1.8 times more Vitamin B2, 20 times more Vitamin E and 24.6 times more Vitamin K than Cauliflower.
• While 14 oz of Raw Cauliflower contain 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 Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Cauliflower provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• 14 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Spinach Solids and Liquids with Salt as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Spinach with Liquids and Salt vs Cauliflower:

• 14 ounces of Canned Spinach with Liquids and Salt have 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 Cauliflower.
• While 14 oz of Raw Cauliflower contain 1.4 times more Phosphorus and 1.3 times more Potassium than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Cauliflower 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 Canned Spinach with Liquids and Salt have 8.1 times more Omega 3 than Cauliflower.
• While 14 oz of Raw Cauliflower contain 1.7 times more Carbohydrate and 5.8 times more Sugars than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Cauliflower offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Cauliflower provide inadequate amounts of Omega 3
• Both Canned Spinach Solids and Liquids with Salt as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in 14 ounces.