Comparing Nutrients in 1 kilogram Spinach VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Spinach	Frozen Cauliflower	Recommended Dietary Allowance
Energy	7.93% 230kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	86.3% 1.38g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.3g	36% 46.8g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	30.6% 22g	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	2.07% 1.5g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	58% 22g	60.5% 23g	38g per day for Men 19-50 years
Protein	51% 28.6g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Spinach	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	521% 4690μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.24mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	142% 42.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	485% 1940μg	160% 640μg	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	312% 281mg	542% 488mg	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	135% 20.3mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4024% 4829μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	99% 990mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	34.4% 0.31mg	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	339% 27mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	188% 790mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	390% 8.97mg	85.7% 1.97mg	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	70% 490mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	164% 5580mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	52.7% 790mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24.7% 914g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Frozen Cauliflower per 1 kg

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

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

• 1 kilogram of Spinach has 469 times more Vitamin A, 1.5 times more Vitamin B1, 2.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B6, 3 times more Vitamin B9, 29 times more Vitamin E and 32.6 times more Vitamin K than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 2.1 times more Vitamin B5 and 1.7 times more Vitamin C than Raw Spinach.
• 1 kilogram of Spinach have insufficient amounts of Vitamin B5
• 1 kilogram of Frozen Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Spinach as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Spinach vs Frozen Cauliflower:

• 1 kilogram of Spinach has 4.5 times more Calcium, 4.2 times more Copper, 5 times more Iron, 6.6 times more Magnesium, 4.6 times more Manganese, 1.4 times more Phosphorus, 2.9 times more Potassium, 3.3 times more Sodium and 3.1 times more Zinc than Frozen Cauliflower.
• Both Spinach and Frozen Cauliflower contain similar levels of Water per one kilogram.
• 1 kilogram of Frozen Cauliflower lack sufficient amounts of Zinc
• Both Raw Spinach as well as Frozen Cauliflower, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Spinach has 1.4 times more Omega 3 and 1.4 times more Protein than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 1.3 times more Carbohydrate and 5.3 times more Sugars than Raw Spinach.
• Both Spinach and Frozen Cauliflower offer comparable quantities of Fiber per one kilogram.
• Both Raw Spinach as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.