Comparing Nutrients in 1 pound Boiled Cauliflower VS Sweet Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Sweet Cucumber Pickles	3%	4%	93%

Macro Nutrients

	Boiled Cauliflower	Sweet Cucumber Pickles	Recommended Dietary Allowance
Energy	3.6% 104kcal	14.2% 413kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	47.3% 0.76g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	1.23% 0.21g	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	73.8% 96g	130g per day for Men 19-50 years
Sugars	13% 9.43g	114% 83g	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	55% 40g	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	% 41.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	12% 4.54g	38g per day for Men 19-50 years
Protein	15% 8.35g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Sweet Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	3.26% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.78mg	8.37% 0.11mg	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	1.13% 4.54μg	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	3.53% 3.18mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.6μg	178% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Sweet Cucumber Pickles	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	14% 0.13mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	13% 0.29mg	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	11.7% 81.6mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	13.3% 454mg	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	138% 2073mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11.4% 422g	9.34% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Sweet Cucumber Pickles per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Cauliflower vs Sweet Cucumber Pickles:

• 1 pound of Boiled Cauliflower has 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 3.6 times more Vitamin B3, 10 times more Vitamin B5, 7.2 times more Vitamin B6, 44 times more Vitamin B9 and 63.3 times more Vitamin C than Sweet Cucumber Pickles.
• While 1 lb of Sweet Cucumber Pickles contains 38 times more Vitamin A, 5.1 times more Vitamin E and 3.4 times more Vitamin K than Boiled and Drained Cauliflower.
• 1 pound of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 1 pound of Sweet Cucumber Pickles have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled and Drained Cauliflower as well as Sweet Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Cauliflower vs Sweet Cucumber Pickles:

• 1 pound of Boiled Cauliflower has 1.3 times more Iron, 1.3 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium and 1.2 times more Water than Sweet Cucumber Pickles.
• While 1 lb of Sweet Cucumber Pickles contains 3.8 times more Calcium, 1.6 times more Copper and 30.5 times more Sodium than Boiled and Drained Cauliflower.
• 1 pound of Boiled Cauliflower lack sufficient amounts of Calcium and Copper
• 1 pound of Sweet Cucumber Pickles lack sufficient amounts of Magnesium
• Both Boiled and Drained Cauliflower as well as Sweet Cucumber Pickles lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Cauliflower has 2.8 times more Omega 3, 2.3 times more Fiber and 3.2 times more Protein than Sweet Cucumber Pickles.
• While 1 lb of Sweet Cucumber Pickles contains 4 times more Energy, 5.1 times more Carbohydrate and 8.8 times more Sugars than Boiled and Drained Cauliflower.
• 1 pound of Boiled Cauliflower provide inadequate amounts of Energy
• 1 pound of Sweet Cucumber Pickles provide inadequate amounts of Protein
• Both Boiled and Drained Cauliflower as well as Sweet Cucumber Pickles provide inadequate amounts of Omega 6 in one pound.