Comparing Nutrients in 1 kilogram Spearmint VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Spearmint	25%	12%	63%
Cauliflower	26%	8%	66%

Macro Nutrients

	Spearmint	Cauliflower	Recommended Dietary Allowance
Energy	15% 440kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	211% 3.38g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.7% 84g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	NA	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	179% 68g	52.6% 20g	38g per day for Men 19-50 years
Protein	58.8% 33g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Spearmint	Cauliflower	Recommended Dietary Allowance
Vitamin A	226% 2030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.58mg	142% 1.84mg	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	263% 1050μg	143% 570μg	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	148% 133mg	536% 482mg	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	NA	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spearmint	Cauliflower	Recommended Dietary Allowance
Calcium	199% 1990mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	267% 2.4mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	1484% 119mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	486% 11mg	67.4% 1.55mg	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	85.7% 600mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	135% 4580mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	23% 856g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Spearmint VS Cauliflower per 1 kg

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

Lets compare vitamin content per 1 kilogram of Spearmint vs Cauliflower:

• 1 kilogram of Spearmint has more Vitamin A, 1.6 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.8 times more Vitamin B9 than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2.7 times more Vitamin B5 and 3.6 times more Vitamin C than Fresh Spearmint.
• Both Spearmint and Cauliflower provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin A
• Both Fresh Spearmint as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Spearmint vs Cauliflower:

• 1 kilogram of Spearmint has 9 times more Calcium, 6.2 times more Copper, 28.3 times more Iron, 4.2 times more Magnesium, 7.2 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium and 4 times more Zinc than Cauliflower.
• Both Spearmint and Cauliflower contain similar levels of Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Spearmint has 22.5 times more Omega 3, 1.7 times more Carbohydrate, 3.4 times more Fiber and 1.7 times more Protein than Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Omega 3
• Both Fresh Spearmint as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in one kilogram.