Comparing Nutrients in 1 pound Cooked Frozen Cauliflower with Salt VS Boiled Swiss Chard with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower with Salt	31%	9%	60%
Boiled Swiss Chard with Salt	30%	3%	67%

Macro Nutrients

	Cooked Frozen Cauliflower with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Energy	2.66% 77kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	NA	32g per day for Men 19-50 years
Omega 3	23% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.3g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	2.88% 2.1g	6.9% 5g	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	32.2% 12.2g	25% 9.53g	38g per day for Men 19-50 years
Protein	13% 7.3g	15.2% 8.53g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	154% 1388μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	29.7% 0.39mg	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	46.5% 186μg	10.2% 41μg	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	158% 142mg	91% 81.6mg	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	1.8% 0.27mg	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	1237% 1485μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Calcium	7.7% 77mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	82% 0.74mg	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	23.2% 1.86mg	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	66% 1.5mg	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	15.6% 109mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	73.2% 2490mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	77% 1152mg	125% 1882mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	11.5% 426g	11.4% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Cauliflower with Salt VS Boiled Swiss Chard with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Cauliflower with Salt versus 1 lb of Boiled Swiss Chard with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Cauliflower with Salt vs Boiled Swiss Chard with Salt:

• 1 pound of Cooked Frozen Cauliflower with Salt has 4.6 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled Swiss Chard with Salt.
• While 1 lb of Boiled and Drained Swiss Chard with Salt contains more Vitamin A, 1.6 times more Vitamin B2, 1.7 times more Vitamin B5, 31.5 times more Vitamin E and 27.5 times more Vitamin K than Boiled Frozen Cauliflower, drained with Salt.
• Both Cooked Frozen Cauliflower with Salt and Boiled Swiss Chard with Salt provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Cooked Frozen Cauliflower with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin E
• Both Boiled Frozen Cauliflower, drained with Salt as well as Boiled and Drained Swiss Chard with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Cauliflower with Salt vs Boiled Swiss Chard with Salt:

• 1 lb of Boiled and Drained Swiss Chard with Salt contains 3.4 times more Calcium, 6.8 times more Copper, 5.5 times more Iron, 9.6 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 3.9 times more Potassium, 1.6 times more Sodium and 2.5 times more Zinc than Boiled Frozen Cauliflower, drained with Salt.
• Both Cooked Frozen Cauliflower with Salt and Boiled Swiss Chard with Salt contain similar levels of Water per one pound.
• 1 pound of Cooked Frozen Cauliflower with Salt lack sufficient amounts of Calcium and Zinc
• Both Boiled Frozen Cauliflower, drained with Salt as well as Boiled and Drained Swiss Chard with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Cauliflower with Salt has 1.3 times more Fiber than Boiled Swiss Chard with Salt.
• While 1 lb of Boiled and Drained Swiss Chard with Salt contains 1.3 times more Carbohydrate than Boiled Frozen Cauliflower, drained with Salt.
• Both Cooked Frozen Cauliflower with Salt and Boiled Swiss Chard with Salt offer comparable quantities of Protein per one pound.
• Both Boiled Frozen Cauliflower, drained with Salt as well as Boiled and Drained Swiss Chard with Salt provide inadequate amounts of Energy in one pound.