Comparing Nutrients in 300 calories Boiled Cauliflower with Salt VS Boiled Swiss Chard with Salt

Weight per 300 calories

• Boiled Cauliflower with Salt: 1304g
• Boiled Swiss Chard with Salt: 1500g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Cauliflower with Salt or Boiled Swiss Chard with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower with Salt	26%	15%	59%
Boiled Swiss Chard with Salt	30%	3%	67%

Macro Nutrients

	Boiled Cauliflower with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.05% 5.87g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.85% 0.91g	NA	32g per day for Men 19-50 years
Omega 3	136% 2.18g	NA	1.6g per day for Men 19-50 years
Omega 6	3.84% 0.65g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	47.7% 62g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	22.8% 16.5g	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	79% 30g	83% 31.5g	38g per day for Men 19-50 years
Protein	43% 24g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Vitamin A	1.45% 13μg	510% 4590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.63mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	98% 1.28mg	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	143% 574μg	33.8% 135μg	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	642% 578mg	300% 270mg	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	6.1% 0.91mg	189% 28.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	150% 180μg	4091% 4910μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Calcium	21% 209mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	272% 2.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13μg	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	52% 4.17mg	424% 34mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	218% 5mg	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	59.6% 417mg	70.7% 495mg	700mg per day for Men 19-50 years
Potassium	54.5% 1852mg	242% 8235mg	3400mg per day for Men 19-50 years
Selenium	14.2% 7.83μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	210% 3157mg	415% 6225mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	45% 4.95mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	37.6% 1390g	3700g per day for Men 19-50 years

Boiled Cauliflower With Salt VS Boiled Swiss Chard With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Cauliflower with Salt or Boiled Swiss Chard with Salt?

Lets compare vitamin content per 300 calories of Boiled Cauliflower with Salt vs Boiled Swiss Chard with Salt:

• 300 calories of Boiled Cauliflower with Salt have 2.7 times more Vitamin B5, 1.8 times more Vitamin B6, 4.3 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled Swiss Chard with Salt.
• While 300 kcal of Boiled and Drained Swiss Chard with Salt contain 351.9 times more Vitamin A, 1.9 times more Vitamin B2, 31.1 times more Vitamin E and 27.3 times more Vitamin K than Boiled and Drained Cauliflower with Salt.
• Both Boiled Cauliflower with Salt and Boiled Swiss Chard with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Boiled Cauliflower with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Cauliflower with Salt as well as Boiled and Drained Swiss Chard with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Cauliflower with Salt vs Boiled Swiss Chard with Salt:

• 300 kcal of Boiled and Drained Swiss Chard with Salt contain 4.2 times more Calcium, 10.4 times more Copper, 8.1 times more Iron, 11 times more Magnesium, 2.9 times more Manganese, 4.4 times more Potassium, 1.7 times more Selenium, 2 times more Sodium and 2.2 times more Zinc than Boiled and Drained Cauliflower with Salt.
• Both Boiled Cauliflower with Salt and Boiled Swiss Chard with Salt contain similar levels of Phosphorus and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Cauliflower with Salt have 4.9 times more Fat and 1.5 times more Sugars than Boiled Swiss Chard with Salt.
• Both Boiled Cauliflower with Salt and Boiled Swiss Chard with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.