Comparing Nutrients in 1 kilogram Boiled Spinach VS Cauliflower

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Boiled Spinach VS Cauliflower per 1 kg

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

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

• 1 kilogram of Boiled Spinach has 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 Cauliflower.
• While 1 kg of Raw Cauliflower contains 4.6 times more Vitamin B5 and 4.9 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled Spinach and Cauliflower provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Spinach as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spinach vs Cauliflower:

• 1 kilogram of Boiled Spinach has 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 Cauliflower.
• Both Boiled Spinach and Cauliflower contain similar levels of Water per one kilogram.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium
• Both Boiled and Drained Spinach as well as Raw Cauliflower lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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