Comparing Nutrients in 1 kilogram Spinach VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Cauliflower	26%	8%	66%

Macro Nutrients

	Spinach	Cauliflower	Recommended Dietary Allowance
Energy	7.93% 230kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	86.3% 1.38g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	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	28% 36.3g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	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	2.07% 1.5g	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	% 1.1g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	52.6% 20g	38g per day for Men 19-50 years
Protein	51% 28.6g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Spinach	Cauliflower	Recommended Dietary Allowance
Vitamin A	521% 4690μg	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	145% 1.9mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.24mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	142% 1.84mg	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	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	312% 281mg	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	135% 20.3mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4024% 4829μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Cauliflower	Recommended Dietary Allowance
Calcium	99% 990mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	339% 27mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	188% 790mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	390% 8.97mg	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	70% 490mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	164% 5580mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	52.7% 790mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	24.7% 914g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of 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 Spinach vs Cauliflower:

• 1 kilogram of Spinach has more Vitamin A, 1.6 times more Vitamin B1, 3.2 times more Vitamin B2, 1.4 times more Vitamin B3, 3.4 times more Vitamin B9, 25.4 times more Vitamin E and 31.2 times more Vitamin K than Cauliflower.
• While 1 kg of Raw Cauliflower contains 10.3 times more Vitamin B5 and 1.7 times more Vitamin C than Raw Spinach.
• Both Spinach and Cauliflower provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Spinach have insufficient amounts of Vitamin B5
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Spinach as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Spinach vs Cauliflower:

• 1 kilogram of Spinach has 4.5 times more Calcium, 3.3 times more Copper, 6.5 times more Iron, 5.3 times more Magnesium, 5.8 times more Manganese, 1.9 times more Potassium, 2.6 times more Sodium and 2 times more Zinc than Cauliflower.
• Both Spinach and Cauliflower contain similar levels of Phosphorus and Water per one kilogram.
• Both Raw Spinach as well as Raw Cauliflower lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Spinach has 9.2 times more Omega 3 and 1.5 times more Protein than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.4 times more Carbohydrate and 4.5 times more Sugars than Raw Spinach.
• Both Spinach and Cauliflower offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Spinach as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in one kilogram.