Comparing Nutrients in 300 calories Kale VS Boiled Cauliflower

Weight per 300 calories

• Kale: 857g
• Boiled Cauliflower: 1304g

Kale has 1.5 times more energy per 100g than Boiled Cauliflower. It has low energy density when compared to other foods. Boiled and Drained Cauliflower having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Kale	Boiled Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	6.05% 5.87g	97g per day for Men 19-50 years
Saturated Fat	4.77% 1.53g	2.85% 0.91g	32g per day for Men 19-50 years
Omega 3	203% 3.24g	136% 2.18g	1.6g per day for Men 19-50 years
Omega 6	14.7% 2.5g	3.84% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	37.4% 27g	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	4.85% 3.5g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 1.54g	NA	g per day for Men 19-50 years
Fiber	92% 35g	79% 30g	38g per day for Men 19-50 years
Protein	44.7% 25g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Kale	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	230% 2066μg	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.7% 0.97mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.97mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.2% 10mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.4% 3.17mg	133% 6.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	174% 2.26mg	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	133% 531μg	143% 574μg	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	890% 801mg	642% 578mg	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	37.7% 5.66mg	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2783% 3339μg	150% 180μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	218% 2177mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	26% 0.23mg	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	171% 13.7mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	67.3% 283mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	343% 7.9mg	75% 1.72mg	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	67.3% 471mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	87.7% 2983mg	54.5% 1852mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	14.2% 7.83μg	55μg per day for Men 19-50 years
Sodium	30.3% 454mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	30.4% 3.34mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	20.8% 768g	32.8% 1213g	3700g per day for Men 19-50 years

Kale VS Boiled Cauliflower Nutrients Per 300 Kcal

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

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

• 300 calories of Kale have 158.4 times more Vitamin A, 1.8 times more Vitamin B1, 4.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin C, 6.2 times more Vitamin E and 18.6 times more Vitamin K than Boiled Cauliflower.
• While 300 kcal of Boiled and Drained Cauliflower contain 2.1 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Kale.
• Both Kale and Boiled Cauliflower provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Boiled Cauliflower have insufficient amounts of Vitamin A
• Both Raw Kale as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Kale vs Boiled Cauliflower:

• 300 calories of Kale have 10.4 times more Calcium, 1.9 times more Copper, 3.3 times more Iron, 2.4 times more Magnesium, 4.6 times more Manganese, 1.6 times more Potassium, 2.3 times more Sodium and 1.5 times more Zinc than Boiled Cauliflower.
• While 300 kcal of Boiled and Drained Cauliflower contain 1.6 times more Water than Raw Kale.
• Both Kale and Boiled Cauliflower contain similar levels of Phosphorus and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Kale have 2.2 times more Fat, 1.5 times more Omega 3 and 3.8 times more Omega 6 than Boiled Cauliflower.
• While 300 kcal of Boiled and Drained Cauliflower contain 1.4 times more Carbohydrate and 3.2 times more Sugars than Raw Kale.
• Both Kale and Boiled Cauliflower offer comparable quantities of Energy, Fiber and Protein per 300 calories.
• 300 calories of Boiled Cauliflower provide inadequate amounts of Omega 6