Comparing Nutrients in 1 kilogram Cooked Frozen Cauliflower with Salt VS Boiled Swiss Chard with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower with Salt	31%	9%	60%
Boiled Swiss Chard with Salt	30%	3%	67%

Macro Nutrients

	Cooked Frozen Cauliflower with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Energy	5.86% 170kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	NA	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	NA	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.6g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	6.34% 4.6g	15% 11g	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	71% 27g	55.3% 21g	38g per day for Men 19-50 years
Protein	28.8% 16g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	340% 3060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	65.4% 0.85mg	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	103% 410μg	22.5% 90μg	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	348% 313mg	200% 180mg	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% 0.6mg	126% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	99% 119μg	2728% 3273μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Calcium	17% 170mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	181% 1.63mg	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	51.3% 4.1mg	283% 22.6mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	145% 3.34mg	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	34.3% 240mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	161% 5490mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	169% 2540mg	277% 4150mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	25.4% 940g	25% 927g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Cauliflower with Salt VS Boiled Swiss Chard with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Cauliflower with Salt versus 1 kg of Boiled Swiss Chard with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Cauliflower with Salt vs Boiled Swiss Chard with Salt:

• 1 kilogram of Cooked Frozen Cauliflower with Salt has 4.6 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled Swiss Chard with Salt.
• While 1 kg of Boiled and Drained Swiss Chard with Salt contains more Vitamin A, 1.6 times more Vitamin B2, 1.7 times more Vitamin B5, 31.5 times more Vitamin E and 27.5 times more Vitamin K than Boiled Frozen Cauliflower, drained with Salt.
• Both Cooked Frozen Cauliflower with Salt and Boiled Swiss Chard with Salt provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Frozen Cauliflower with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin E
• Both Boiled Frozen Cauliflower, drained with Salt as well as Boiled and Drained Swiss Chard with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Cauliflower with Salt vs Boiled Swiss Chard with Salt:

• 1 kg of Boiled and Drained Swiss Chard with Salt contains 3.4 times more Calcium, 6.8 times more Copper, 5.5 times more Iron, 9.6 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 3.9 times more Potassium, 1.6 times more Sodium and 2.5 times more Zinc than Boiled Frozen Cauliflower, drained with Salt.
• Both Cooked Frozen Cauliflower with Salt and Boiled Swiss Chard with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Frozen Cauliflower with Salt lack sufficient amounts of Calcium and Zinc
• Both Boiled Frozen Cauliflower, drained with Salt as well as Boiled and Drained Swiss Chard with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Cauliflower with Salt has 1.3 times more Fiber than Boiled Swiss Chard with Salt.
• While 1 kg of Boiled and Drained Swiss Chard with Salt contains 1.3 times more Carbohydrate than Boiled Frozen Cauliflower, drained with Salt.
• Both Cooked Frozen Cauliflower with Salt and Boiled Swiss Chard with Salt offer comparable quantities of Protein per one kilogram.
• Both Boiled Frozen Cauliflower, drained with Salt as well as Boiled and Drained Swiss Chard with Salt provide inadequate amounts of Energy in one kilogram.