Comparing Nutrients in 1 kilogram Cauliflower VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Cauliflower	Boiled Spinach	Recommended Dietary Allowance
Energy	8.62% 250kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	29% 37.5g	130g per day for Men 19-50 years
Sugars	26.3% 19g	5.93% 4.3g	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	13.4% 9.7g	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	% 9.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	63% 24g	38g per day for Men 19-50 years
Protein	34.3% 19g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	582% 5240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	182% 2.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	186% 2.42mg	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	143% 570μg	365% 1460μg	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	536% 482mg	109% 98mg	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	5.33% 0.8mg	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	4113% 4936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boiled Spinach	Recommended Dietary Allowance
Calcium	22% 220mg	136% 1360mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	193% 1.74mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	9.45% 378μg	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	52.5% 4.2mg	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	207% 870mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	407% 9.35mg	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	63% 440mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	137% 4660mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	25% 921g	24.7% 912g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Boiled Spinach per 1 kg

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

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

• 1 kilogram of Cauliflower has 4.6 times more Vitamin B5 and 4.9 times more Vitamin C than Boiled Spinach.
• While 1 kg of Boiled and Drained Spinach contains more Vitamin A, 1.9 times more Vitamin B1, 3.9 times more Vitamin B2, 1.3 times more Vitamin B6, 2.6 times more Vitamin B9, 26 times more Vitamin E and 31.8 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Boiled Spinach provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Cauliflower as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Boiled Spinach:

• 1 kg of Boiled and Drained Spinach contains 6.2 times more Calcium, 4.5 times more Copper, 8.5 times more Iron, 5.8 times more Magnesium, 6 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium, 2.5 times more Selenium, 2.3 times more Sodium and 2.8 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Boiled Spinach contain similar levels of Water per one kilogram.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium
• Both Raw Cauliflower as well as Boiled and Drained Spinach lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cauliflower has 1.3 times more Carbohydrate and 4.4 times more Sugars than Boiled Spinach.
• While 1 kg of Boiled and Drained Spinach contains 6.1 times more Omega 3 and 1.5 times more Protein than Raw Cauliflower.
• Both Cauliflower and Boiled Spinach offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Boiled and Drained Spinach provide inadequate amounts of Energy and Omega 6 in one kilogram.