Comparing Nutrients in 1 kilogram Cauliflower VS Boiled Water Convolvulus

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boiled Water Convolvulus	33%	9%	58%

Macro Nutrients

	Cauliflower	Boiled Water Convolvulus	Recommended Dietary Allowance
Energy	8.62% 250kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.88% 0.15g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	26.3% 19g	NA	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	50% 19g	38g per day for Men 19-50 years
Protein	34.3% 19g	37% 21g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boiled Water Convolvulus	Recommended Dietary Allowance
Vitamin A	0% 0μg	289% 2600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	62.3% 0.81mg	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	87.5% 350μg	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	178% 160mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boiled Water Convolvulus	Recommended Dietary Allowance
Calcium	22% 220mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	23.3% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	52.5% 4.2mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	62% 1.43mg	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	81.3% 1220mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	25% 921g	25% 929g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Boiled Water Convolvulus per 1 kg

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

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

• 1 kilogram of Cauliflower has 5.3 times more Vitamin B5, 2.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 3 times more Vitamin C than Boiled Water Convolvulus.
• While 1 kg of Boiled and Drained Water Convolvulus contains more Vitamin A and 1.3 times more Vitamin B2 than Raw Cauliflower.
• Both Cauliflower and Boiled Water Convolvulus provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Boiled and Drained Water Convolvulus have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Boiled Water Convolvulus:

• 1 kilogram of Cauliflower has 1.9 times more Copper and 1.7 times more Zinc than Boiled Water Convolvulus.
• While 1 kg of Boiled and Drained Water Convolvulus contains 2.5 times more Calcium, 3.1 times more Iron, 2 times more Magnesium and 4.1 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Boiled Water Convolvulus contain similar levels of Manganese, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Boiled Water Convolvulus lack sufficient amounts of Zinc
• Both Raw Cauliflower as well as Boiled and Drained Water Convolvulus lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cauliflower has 1.3 times more Carbohydrate than Boiled Water Convolvulus.
• While 1 kg of Boiled and Drained Water Convolvulus contains 5.3 times more Omega 3 than Raw Cauliflower.
• Both Cauliflower and Boiled Water Convolvulus offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Boiled and Drained Water Convolvulus provide inadequate amounts of Energy and Omega 6 in one kilogram.