Comparing Nutrients in 1 kilogram Boiled Succotash with Salt VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Succotash with Salt	16%	6%	78%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled Succotash with Salt	Cauliflower	Recommended Dietary Allowance
Energy	38.3% 1110kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	8.25% 8g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	4.63% 1.48g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	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	187% 244g	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	NA	52.6% 20g	38g per day for Men 19-50 years
Protein	91% 50.7g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Succotash with Salt	Cauliflower	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.68mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.67mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	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	82.5% 330μg	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	91% 82mg	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

	Boiled Succotash with Salt	Cauliflower	Recommended Dietary Allowance
Calcium	17% 170mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	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	190% 15mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	334% 7.7mg	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	167% 1170mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	121% 4100mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	18.5% 684g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Succotash with Salt VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Succotash with Salt 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 Succotash with Salt vs Cauliflower:

• 1 kilogram of Boiled Succotash with Salt has 3.4 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.6 times more Vitamin B3 than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.6 times more Vitamin B6, 1.7 times more Vitamin B9 and 5.9 times more Vitamin C than Boiled and Drained Succotash with Salt.
• Both Boiled Succotash with Salt and Cauliflower provide similar amounts of Vitamin B5 per one kilogram.
• Both Boiled and Drained Succotash with Salt as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Succotash with Salt vs Cauliflower:

• 1 kilogram of Boiled Succotash with Salt has 4.6 times more Copper, 3.6 times more Iron, 3.5 times more Magnesium, 5 times more Manganese, 2.7 times more Phosphorus, 1.4 times more Potassium, 8.4 times more Sodium and 2.3 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.3 times more Calcium and 1.3 times more Water than Boiled and Drained Succotash with Salt.
• 1 kilogram of Boiled Succotash with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Succotash with Salt as well as Raw Cauliflower lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Succotash with Salt has 4.4 times more Energy, 4 times more Omega 3, 4.9 times more Carbohydrate and 2.6 times more Protein than Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Succotash with Salt as well as Raw Cauliflower provide inadequate amounts of Omega 6 in one kilogram.