Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Spinach	39%	12%	49%

Macro Nutrients

	Boiled Cauliflower	Spinach	Recommended Dietary Allowance
Energy	7.93% 230kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	86.3% 1.38g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	28% 36.3g	130g per day for Men 19-50 years
Sugars	28.7% 21g	5.8% 4.2g	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	2.07% 1.5g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.7g	g per day for Men 19-50 years
Fiber	60.5% 23g	58% 22g	38g per day for Men 19-50 years
Protein	33% 18.4g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Spinach	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	521% 4690μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	45.3% 7.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	142% 42.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	485% 1940μg	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	492% 443mg	312% 281mg	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	4.67% 0.7mg	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	4024% 4829μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Spinach	Recommended Dietary Allowance
Calcium	16% 160mg	99% 990mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	144% 1.3mg	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	40% 3.2mg	339% 27mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	390% 8.97mg	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	45.7% 320mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	164% 5580mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	52.7% 790mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	25% 930g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Spinach per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Cauliflower versus 1 kg of Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Cauliflower vs Spinach:

• 1 kilogram of Boiled Cauliflower has 7.8 times more Vitamin B5 and 1.6 times more Vitamin C than Spinach.
• While 1 kg of Raw Spinach contains 469 times more Vitamin A, 1.9 times more Vitamin B1, 3.6 times more Vitamin B2, 1.8 times more Vitamin B3, 4.4 times more Vitamin B9, 29 times more Vitamin E and 35 times more Vitamin K than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Spinach provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Spinach have insufficient amounts of Vitamin B5
• Both Boiled and Drained Cauliflower as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cauliflower vs Spinach:

• 1 kg of Raw Spinach contains 6.2 times more Calcium, 7.2 times more Copper, 8.5 times more Iron, 8.8 times more Magnesium, 6.8 times more Manganese, 1.5 times more Phosphorus, 3.9 times more Potassium, 5.3 times more Sodium and 3.1 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Spinach contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc
• Both Boiled and Drained Cauliflower as well as Raw Spinach lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cauliflower has 1.2 times more Omega 3 and 5 times more Sugars than Spinach.
• While 1 kg of Raw Spinach contains 1.6 times more Protein than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Spinach offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• Both Boiled and Drained Cauliflower as well as Raw Spinach provide inadequate amounts of Energy and Omega 6 in one kilogram.