Comparing Nutrients in 1 pound Mustard Spinach VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Mustard Spinach	32%	10%	58%
Cauliflower	26%	8%	66%

Macro Nutrients

	Mustard Spinach	Cauliflower	Recommended Dietary Allowance
Energy	3.44% 100kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	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	13.6% 17.7g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 4.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	24% 9.07g	38g per day for Men 19-50 years
Protein	18% 9.98g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Cauliflower	Recommended Dietary Allowance
Vitamin A	249% 2245μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	180% 721μg	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	655% 590mg	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	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Spinach	Cauliflower	Recommended Dietary Allowance
Calcium	95% 953mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	85% 6.8mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	80.3% 1.85mg	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	18% 127mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	60% 2037mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Mustard Spinach VS Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Mustard Spinach vs Cauliflower:

• 1 pound of Mustard Spinach has more Vitamin A, 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 2.8 times more Vitamin B9 and 2.7 times more Vitamin C than Cauliflower.
• While 1 lb of Raw Cauliflower contains 3.7 times more Vitamin B5 than Raw Mustard Spinach.
• Both Mustard Spinach and Cauliflower provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Mustard Spinach as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Mustard Spinach vs Cauliflower:

• 1 pound of Mustard Spinach has 9.5 times more Calcium, 1.9 times more Copper, 3.6 times more Iron, 2.6 times more Manganese and 1.5 times more Potassium than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.4 times more Magnesium, 1.6 times more Phosphorus, 1.4 times more Sodium and 1.6 times more Zinc than Raw Mustard Spinach.
• Both Mustard Spinach and Cauliflower contain similar levels of Water per one pound.
• 1 pound of Mustard Spinach lack sufficient amounts of Zinc
• Both Raw Mustard Spinach as well as Raw Cauliflower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Mustard Spinach has 1.4 times more Fiber than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.3 times more Carbohydrate than Raw Mustard Spinach.
• Both Mustard Spinach and Cauliflower offer comparable quantities of Protein per one pound.
• Both Raw Mustard Spinach as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.