Comparing Nutrients in 300 calories Cauliflower VS Spinach

Weight per 300 calories

• Cauliflower: 1200g
• 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 - Cauliflower or Spinach?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Spinach	39%	12%	49%

Macro Nutrients

	Cauliflower	Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	5.24% 5.1g	97g per day for Men 19-50 years
Saturated Fat	4.88% 1.56g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	113% 1.8g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	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	46% 59.6g	36.4% 47.3g	130g per day for Men 19-50 years
Sugars	31.6% 23g	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	16% 11.6g	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	% 11.3g	% 1.43g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.91g	g per day for Men 19-50 years
Fiber	63% 24g	75.5% 28.7g	38g per day for Men 19-50 years
Protein	41% 23g	66.6% 37.3g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	680% 6117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	84.8% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	59% 9.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	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	171% 684μg	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	643% 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	6.4% 0.96mg	177% 26.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 186μg	5249% 6299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Spinach	Recommended Dietary Allowance
Calcium	26.4% 264mg	129% 1291mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	188% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.3% 12μg	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	63% 5.04mg	442% 35.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	245% 1030mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	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	75.4% 528mg	91% 639mg	700mg per day for Men 19-50 years
Potassium	106% 3588mg	214% 7278mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	68.7% 1030mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.24mg	63% 6.9mg	11mg per day for Men 19-50 years
Water	30% 1105g	32.2% 1192g	3700g per day for Men 19-50 years

Cauliflower VS Spinach Nutrients Per 300 Kcal

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

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

• 300 calories of Cauliflower have 9.4 times more Vitamin B5 and 1.6 times more Vitamin C than Spinach.
• While 300 kcal of Raw Spinach contain more Vitamin A, 1.7 times more Vitamin B1, 3.4 times more Vitamin B2, 1.6 times more Vitamin B3, 3.7 times more Vitamin B9, 27.6 times more Vitamin E and 33.9 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Spinach provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cauliflower vs Spinach:

• 300 kcal of Raw Spinach contain 4.9 times more Calcium, 3.6 times more Copper, 7 times more Iron, 5.7 times more Magnesium, 6.3 times more Manganese, 2 times more Potassium, 1.8 times more Selenium, 2.9 times more Sodium and 2.1 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Spinach contain similar levels of Phosphorus and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cauliflower have 1.3 times more Carbohydrate, 4.2 times more Sugars and 5.9 times more Fructose than Spinach.
• While 300 kcal of Raw Spinach contain 10 times more Omega 3 and 1.6 times more Protein than Raw Cauliflower.
• Both Cauliflower and Spinach offer comparable quantities of Energy and Fiber per 300 calories.
• Both Raw Cauliflower as well as Raw Spinach provide inadequate amounts of Omega 6 in 300 calories.