Comparing Nutrients in 1 pound Kale VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Cauliflower	26%	8%	66%

Macro Nutrients

	Kale	Cauliflower	Recommended Dietary Allowance
Energy	5.47% 159kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	6.97% 6.76g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	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	15.4% 20g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	2.57% 1.86g	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	% 1.8g	% 4.26g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 0g	g per day for Men 19-50 years
Fiber	49% 18.6g	24% 9.07g	38g per day for Men 19-50 years
Protein	23.7% 13.2g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Kale	Cauliflower	Recommended Dietary Allowance
Vitamin A	121% 1093μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.35mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	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	70.3% 281μg	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	471% 424mg	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	20% 3mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1473% 1767μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Cauliflower	Recommended Dietary Allowance
Calcium	115% 1152mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	91% 7.26mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	181% 4.17mg	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	35.6% 249mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	46.4% 1579mg	40% 1356mg	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	16% 240mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	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: Kale VS Cauliflower per 1 lb

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

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

• 1 pound of Kale has more Vitamin A, 2.3 times more Vitamin B1, 5.8 times more Vitamin B2, 2.3 times more Vitamin B3, 1.9 times more Vitamin C, 8.3 times more Vitamin E and 25.1 times more Vitamin K than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.8 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Kale.
• Both Kale and Cauliflower provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Kale as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Kale vs Cauliflower:

• 1 pound of Kale has 11.5 times more Calcium, 1.4 times more Copper, 3.8 times more Iron, 2.2 times more Magnesium, 5.9 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Sodium and 1.4 times more Zinc than Cauliflower.
• Both Kale and Cauliflower contain similar levels of Potassium and Water per one pound.
• Both Raw Kale as well as Raw Cauliflower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Kale has 25.2 times more Omega 3, 2.1 times more Fiber and 1.5 times more Protein than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.9 times more Sugars than Raw Kale.
• Both Kale and Cauliflower offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Kale as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in one pound.