Comparing Nutrients in 1 pound Cauliflower VS Boiled Savoy Cabbage with Salt

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boiled Savoy Cabbage with Salt	24%	3%	73%

Macro Nutrients

	Cauliflower	Boiled Savoy Cabbage with Salt	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	19% 24.5g	130g per day for Men 19-50 years
Sugars	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	14.6% 8.16g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boiled Savoy Cabbage with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	0.68% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	53% 0.69mg	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	64.6% 259μg	52% 209μg	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	243% 219mg	85.7% 77mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boiled Savoy Cabbage with Salt	Recommended Dietary Allowance
Calcium	9.98% 100mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	24% 1.9mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	30% 0.69mg	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	28.5% 200mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	78.6% 1179mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11.3% 417g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Boiled Savoy Cabbage with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Cauliflower vs Boiled Savoy Cabbage with Salt:

• 1 pound of Cauliflower has 3 times more Vitamin B2, 21.1 times more Vitamin B3, 4.2 times more Vitamin B5, 1.2 times more Vitamin B6, 1.2 times more Vitamin B9 and 2.8 times more Vitamin C than Boiled Savoy Cabbage with Salt.
• While 1 lb of Boiled and Drained Savoy Cabbage with Salt contains more Vitamin A than Raw Cauliflower.
• Both Cauliflower and Boiled Savoy Cabbage with Salt provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Cauliflower have insufficient amounts of Vitamin A
• 1 pound of Boiled Savoy Cabbage with Salt have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Cauliflower as well as Boiled and Drained Savoy Cabbage with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cauliflower vs Boiled Savoy Cabbage with Salt:

• 1 pound of Cauliflower has 1.3 times more Phosphorus and 1.6 times more Potassium than Boiled Savoy Cabbage with Salt.
• While 1 lb of Boiled and Drained Savoy Cabbage with Salt contains 1.4 times more Calcium, 1.3 times more Copper, 1.6 times more Magnesium and 8.7 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Boiled Savoy Cabbage with Salt contain similar levels of Iron, Manganese, Zinc and Water per one pound.
• Both Raw Cauliflower as well as Boiled and Drained Savoy Cabbage with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Savoy Cabbage with Salt contains 1.4 times more Fiber than Raw Cauliflower.
• Both Cauliflower and Boiled Savoy Cabbage with Salt offer comparable quantities of Carbohydrate and Protein per one pound.
• Both Raw Cauliflower as well as Boiled and Drained Savoy Cabbage with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.