Comparing Nutrients in 1 pound Boiled Kale with Salt VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale with Salt	27%	25%	48%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled Kale with Salt	Cauliflower	Recommended Dietary Allowance
Energy	6.9% 200kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.16g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	12% 8.66g	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	2.63% 1.9g	6.07% 4.4g	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	% 2.45g	% 4.26g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 0g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	24% 9.07g	38g per day for Men 19-50 years
Protein	24% 13.3g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale with Salt	Cauliflower	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	64.2% 0.83mg	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	73.7% 295μg	64.6% 259μg	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	89.7% 80.7mg	243% 219mg	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	48.7% 7.3mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale with Salt	Cauliflower	Recommended Dietary Allowance
Calcium	68% 680mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	47.6% 3.8mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	30.6% 0.7mg	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	27.2% 191mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	76.2% 1143mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11% 407g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kale with Salt VS Cauliflower per 1 lb

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

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

• 1 pound of Boiled Kale with Salt has more Vitamin A, 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 20.1 times more Vitamin E and 27 times more Vitamin K than Cauliflower.
• While 1 lb of Raw Cauliflower contains 3.9 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.7 times more Vitamin C than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Cauliflower provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Kale with Salt as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Kale with Salt has 6.8 times more Calcium, 1.7 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 3.5 times more Manganese and 8.4 times more Sodium than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2.1 times more Potassium than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Cauliflower contain similar levels of Phosphorus, Zinc and Water per one pound.
• Both Boiled and Drained Kale with Salt as well as Raw Cauliflower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Kale with Salt has 22.1 times more Omega 3 and 1.5 times more Protein than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.6 times more Sugars than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Cauliflower offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Cauliflower provide inadequate amounts of Omega 3
• Both Boiled and Drained Kale with Salt as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in one pound.