Comparing Nutrients in 300 calories Boiled Cauliflower VS Spinach

Weight per 300 calories

• Boiled Cauliflower: 1304g
• Spinach: 1304g

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 or Spinach?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Spinach	39%	12%	49%

Macro Nutrients

	Boiled Cauliflower	Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.05% 5.87g	5.24% 5.1g	97g per day for Men 19-50 years
Saturated Fat	2.85% 0.91g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	136% 2.18g	113% 1.8g	1.6g per day for Men 19-50 years
Omega 6	3.84% 0.65g	2% 0.34g	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	36.4% 47.3g	130g per day for Men 19-50 years
Sugars	37.4% 27g	7.56% 5.48g	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	2.7% 1.96g	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	% 1.43g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	79% 30g	75.5% 28.7g	38g per day for Men 19-50 years
Protein	43% 24g	66.6% 37.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Spinach	Recommended Dietary Allowance
Vitamin A	1.45% 13μg	680% 6117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	84.8% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	59% 9.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.63mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	196% 2.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	185% 55.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	143% 574μg	633% 2530μg	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	407% 367mg	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	177% 26.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	150% 180μg	5249% 6299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Spinach	Recommended Dietary Allowance
Calcium	21% 209mg	129% 1291mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	188% 1.7mg	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	52% 4.17mg	442% 35.3mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	245% 1030mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	509% 11.7mg	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	59.6% 417mg	91% 639mg	700mg per day for Men 19-50 years
Potassium	54.5% 1852mg	214% 7278mg	3400mg per day for Men 19-50 years
Selenium	14.2% 7.83μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	68.7% 1030mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	63% 6.9mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	32.2% 1192g	3700g per day for Men 19-50 years

Boiled Cauliflower VS Spinach Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Cauliflower or Spinach?

Lets compare vitamin content per 300 calories of Boiled Cauliflower vs Spinach:

• 300 calories of Boiled Cauliflower have 7.8 times more Vitamin B5 and 1.6 times more Vitamin C than Spinach.
• While 300 kcal of Raw Spinach contain 469 times more Vitamin A, 1.9 times more Vitamin B1, 3.6 times more Vitamin B2, 1.8 times more Vitamin B3, 4.4 times more Vitamin B9, 29 times more Vitamin E and 35 times more Vitamin K than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Spinach provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Boiled Cauliflower have insufficient amounts of Vitamin A
• Both Boiled and Drained Cauliflower as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Cauliflower vs Spinach:

• 300 kcal of Raw Spinach contain 6.2 times more Calcium, 7.2 times more Copper, 8.5 times more Iron, 8.8 times more Magnesium, 6.8 times more Manganese, 1.5 times more Phosphorus, 3.9 times more Potassium, 1.7 times more Selenium, 5.3 times more Sodium and 3.1 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Spinach contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Cauliflower have 1.2 times more Omega 3 and 5 times more Sugars than Spinach.
• While 300 kcal of Raw Spinach contain 1.6 times more Protein than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Spinach offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Boiled and Drained Cauliflower as well as Raw Spinach provide inadequate amounts of Omega 6 in 300 calories.