Comparing Nutrients in 1 pound Cauliflower VS Radicchio

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Radicchio	22%	9%	69%

Macro Nutrients

	Cauliflower	Radicchio	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	2.5% 0.42g	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	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	12% 8.66g	3.75% 2.72g	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	10.7% 4.1g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Radicchio	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	7.23% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	20% 0.26mg	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	68% 272μg	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	40.3% 36.3mg	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	68.3% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	965% 1158μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Radicchio	Recommended Dietary Allowance
Calcium	9.98% 100mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	172% 1.55mg	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	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	27.2% 0.63mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	40.3% 1370mg	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	9.07% 136mg	6.65% 100mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Radicchio per 1 lb

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

Lets compare vitamin content per 1 pound of Cauliflower vs Radicchio:

• 1 pound of Cauliflower has 3.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2 times more Vitamin B3, 2.5 times more Vitamin B5, 3.2 times more Vitamin B6 and 6 times more Vitamin C than Radicchio.
• While 1 lb of Raw Radicchio contains 28.3 times more Vitamin E and 16.5 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Radicchio provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• 1 pound of Radicchio have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Cauliflower as well as Raw Radicchio have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cauliflower vs Radicchio:

• 1 pound of Cauliflower has 1.4 times more Sodium than Radicchio.
• While 1 lb of Raw Radicchio contains 8.7 times more Copper, 1.4 times more Iron and 2.3 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Radicchio contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Water per one pound.
• 1 pound of Radicchio lack sufficient amounts of Calcium
• Both Raw Cauliflower as well as Raw Radicchio lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cauliflower has 3.2 times more Sugars, 2.2 times more Fiber and 1.3 times more Protein than Radicchio.
• Both Cauliflower and Radicchio offer comparable quantities of Carbohydrate per one pound.
• Both Raw Cauliflower as well as Raw Radicchio provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.