Comparing Nutrients in 1 pound Pickles, chowchow, with cauliflower onion mustard, sweet VS Cooked Malabar Spinach

Macros Ratio

	Protein	Fat	Carbs
Pickles, chowchow, with cauliflower onion mustard, sweet	5%	7%	88%
Cooked Malabar Spinach	40%	24%	36%

Macro Nutrients

	Pickles, chowchow, with cauliflower onion mustard, sweet	Cooked Malabar Spinach	Recommended Dietary Allowance
Energy	19% 549kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	NA	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	NA	1.6g per day for Men 19-50 years
Omega 6	7.34% 1.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	9.46% 12.3g	130g per day for Men 19-50 years
Sugars	149% 108g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	25% 9.53g	38g per day for Men 19-50 years
Protein	12% 6.8g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Pickles, chowchow, with cauliflower onion mustard, sweet	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	29.2% 263μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.08% 0.3mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	30% 0.39mg	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	5.67% 22.7μg	129% 517μg	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	30.2% 27.2mg	29.7% 26.8mg	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	4.84% 0.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 279μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickles, chowchow, with cauliflower onion mustard, sweet	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	10.4% 104mg	56.2% 562mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	56% 0.5mg	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	79.4% 6.35mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	16.8% 0.39mg	50.3% 1.16mg	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	14.3% 100mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	34% 1161mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	8.45% 313g	11.3% 420g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pickles, chowchow, with cauliflower onion mustard, sweet vs Cooked Malabar Spinach:

• Cooked Malabar Spinach contains 11.6 times more Vitamin A, more Vitamin B1, 6.5 times more Vitamin B2, more Vitamin B3, 2 times more Vitamin B5, 8.6 times more Vitamin B6 and 22.8 times more Vitamin B9 than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet and Cooked Malabar Spinach have similar amounts of Vitamin C per 1 lb.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pickles, chowchow, with cauliflower onion mustard, sweet vs Cooked Malabar Spinach:

• Pickles, chowchow, with cauliflower onion mustard, sweet have 2.2 times more Selenium and 9.6 times more Sodium than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 5.4 times more Calcium, 2.3 times more Magnesium, 3 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Zinc and 1.3 times more Water than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet and Cooked Malabar Spinach have similar amounts of Copper and Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pickles, chowchow, with cauliflower onion mustard, sweet have 5.3 times more Energy and 9.8 times more Carbohydrate than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 1.4 times more Fiber and 2 times more Protein than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet as well as Cooked Malabar Spinach have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.