Comparing Nutrients in 1 pound Boiled Cauliflower VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Red Lentils	26%	5%	69%

Macro Nutrients

	Boiled Cauliflower	Red Lentils	Recommended Dietary Allowance
Energy	3.6% 104kcal	56% 1624kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	10% 9.84g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	5.37% 1.7g	32g per day for Men 19-50 years
Omega 3	47.3% 0.76g	71% 1.13g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	23.6% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	220% 286g	130g per day for Men 19-50 years
Sugars	13% 9.43g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	129% 49g	38g per day for Men 19-50 years
Protein	15% 8.35g	194% 108g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Red Lentils	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.78mg	141% 1.83mg	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	50% 200μg	231% 925μg	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	223% 201mg	8.57% 7.7mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Red Lentils	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	657% 5.9mg	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	18% 1.45mg	419% 33.5mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	63.7% 268mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	338% 7.8mg	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	20.7% 145mg	191% 1334mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	89% 3030mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.96% 35.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Red Lentils per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Cauliflower vs Red Lentils:

• 1 pound of Boiled Cauliflower has 1.5 times more Vitamin B5 and 26.1 times more Vitamin C than Red Lentils.
• While 1 lb of Raw Pink Or Red Lentils contains 12.1 times more Vitamin B1, 2 times more Vitamin B2, 3.6 times more Vitamin B3, 2.3 times more Vitamin B6 and 4.6 times more Vitamin B9 than Boiled and Drained Cauliflower.
• 1 pound of Red Lentils have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Cauliflower vs Red Lentils:

• 1 pound of Boiled Cauliflower has 11.9 times more Water than Red Lentils.
• While 1 lb of Raw Pink Or Red Lentils contains 3 times more Calcium, 72.4 times more Copper, 23.1 times more Iron, 6.6 times more Magnesium, 13 times more Manganese, 9.2 times more Phosphorus, 4.7 times more Potassium and 21.2 times more Zinc than Boiled and Drained Cauliflower.
• 1 pound of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc
• Both Boiled and Drained Cauliflower as well as Raw Pink Or Red Lentils lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Pink Or Red Lentils contains 15.6 times more Energy, 4.8 times more Fat, 1.5 times more Omega 3, 17.7 times more Omega 6, 15.4 times more Carbohydrate, 4.7 times more Fiber and 13 times more Protein than Boiled and Drained Cauliflower.
• 1 pound of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6