Comparing Nutrients in 1 pound Boiled Kale VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Boiled Kale	Boiled Cauliflower	Recommended Dietary Allowance
Energy	5.63% 163kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	1.33% 0.23g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	13% 9.43g	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	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	47.7% 18g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	24% 13.3g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	60.4% 0.78mg	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	50% 200μg	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	223% 201mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	52% 62.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	68% 680mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	9.07% 0.082mg	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	47.6% 3.8mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	26% 0.6mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 407g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kale VS Boiled Cauliflower per 1 lb

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

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

• 1 pound of Boiled Kale has 146 times more Vitamin A, 1.5 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B9, 23 times more Vitamin E and 30.3 times more Vitamin K than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 3 times more Vitamin B5, 2.7 times more Vitamin B6 and 2.5 times more Vitamin C than Boiled and Drained Kale.
• Both Boiled Kale and Boiled Cauliflower provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Kale as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Kale has 9.4 times more Calcium, 3.7 times more Copper, 2.6 times more Iron, 2.8 times more Magnesium, 4.1 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Zinc than Boiled Cauliflower.
• Both Boiled Kale and Boiled Cauliflower contain similar levels of Potassium and Water per one pound.
• 1 pound of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc
• Both Boiled and Drained Kale as well as Boiled and Drained Cauliflower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Kale has 2.2 times more Omega 3, 1.3 times more Carbohydrate, 1.7 times more Fiber and 1.6 times more Protein than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 1.7 times more Sugars than Boiled and Drained Kale.
• Both Boiled and Drained Kale as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in one pound.