Comparing Nutrients in 1 pound Boiled Chopped Or Leaf Frozen Spinach with Salt VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Cauliflower	Recommended Dietary Allowance
Energy	5.3% 154kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	16.7% 21.8g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	0.56% 0.41g	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	% 0.91g	% 4.26g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 0g	g per day for Men 19-50 years
Fiber	44% 16.8g	24% 9.07g	38g per day for Men 19-50 years
Protein	32.5% 18g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Cauliflower	Recommended Dietary Allowance
Vitamin A	304% 2735μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	137% 549μg	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	11% 9.98mg	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	107% 16mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2044% 2453μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Cauliflower	Recommended Dietary Allowance
Calcium	69.4% 694mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	111% 8.9mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	32.4% 227mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	97% 1461mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11% 403g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach with Salt VS Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Chopped Or Leaf Frozen Spinach 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 Chopped Or Leaf Frozen Spinach with Salt vs Cauliflower:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt has more Vitamin A, 1.6 times more Vitamin B1, 2.9 times more Vitamin B2, 2.1 times more Vitamin B9, 44.3 times more Vitamin E and 34.9 times more Vitamin K than Cauliflower.
• While 1 lb of Raw Cauliflower contains 8.9 times more Vitamin B5, 1.4 times more Vitamin B6 and 21.9 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Cauliflower provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B5
• 1 pound of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach 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 Chopped Or Leaf Frozen Spinach with Salt vs Cauliflower:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt has 7 times more Calcium, 4.1 times more Copper, 4.7 times more Iron, 5.5 times more Magnesium, 4.6 times more Manganese, 9.2 times more Selenium, 10.7 times more Sodium and 1.8 times more Zinc than Cauliflower.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Cauliflower contain similar levels of Phosphorus, Potassium and Water per one pound.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt has 5.7 times more Omega 3, 1.9 times more Fiber and 2.1 times more Protein than Cauliflower.
• While 1 lb of Raw Cauliflower contains 3.7 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Cauliflower offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Cauliflower provide inadequate amounts of Omega 3
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in one pound.