Comparing Nutrients in 300 calories Cooked Malabar Spinach VS Pickles, chowchow, with cauliflower onion mustard, sweet

Weight per 300 calories

• Cooked Malabar Spinach: 1304g
• Pickles, chowchow, with cauliflower onion mustard, sweet: 248g

Pickles, chowchow, with cauliflower onion mustard, sweet have 5.3 times more energy per unit of mass than Cooked Malabar Spinach, which is average in comparison to other foods. Cooked Malabar Spinach having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Malabar Spinach or Pickles, chowchow, with cauliflower onion mustard, sweet?

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Pickles, chowchow, with cauliflower onion mustard, sweet	5%	7%	88%

Macro Nutrients

	Cooked Malabar Spinach	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	NA	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	NA	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	NA	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35.3g	51% 66g	130g per day for Men 19-50 years
Sugars	NA	81.7% 59.2g	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	72% 27.4g	9.8% 3.7g	38g per day for Men 19-50 years
Protein	69.4% 39g	6.64% 3.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Vitamin A	84% 757μg	1.38% 12.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.4mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.2% 1.76mg	3.32% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.3% 1.12mg	1.9% 0.025mg	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	372% 1487μg	3.1% 12.4μg	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	85.5% 77mg	16.5% 15mg	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	NA	2.64% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	127% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Calcium	162% 1617mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	25.3% 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	241% 19.3mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	9.16% 0.21mg	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% 470mg	7.8% 54.5mg	700mg per day for Men 19-50 years
Potassium	98% 3339mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	9% 4.96μg	55μg per day for Men 19-50 years
Sodium	48% 717mg	87% 1307mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.9mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	32.6% 1207g	4.6% 171g	3700g per day for Men 19-50 years

Cooked Malabar Spinach VS Pickles, Chowchow, With Cauliflower Onion Mustard, Sweet Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Malabar Spinach or Pickles, chowchow, with cauliflower onion mustard, sweet?

Lets compare vitamin content per 300 calories of Cooked Malabar Spinach vs Pickles, chowchow, with cauliflower onion mustard, sweet:

• 300 calories of Cooked Malabar Spinach have 61 times more Vitamin A, more Vitamin B1, 33.9 times more Vitamin B2, more Vitamin B3, 10.6 times more Vitamin B5, 45.2 times more Vitamin B6, 119.9 times more Vitamin B9 and 5.2 times more Vitamin C than Pickles, chowchow, with cauliflower onion mustard, sweet.
• 300 calories of Pickles, chowchow, with cauliflower onion mustard, sweet have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Cooked Malabar Spinach as well as Pickles, chowchow, with cauliflower onion mustard, sweet have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Malabar Spinach vs Pickles, chowchow, with cauliflower onion mustard, sweet:

• 300 calories of Cooked Malabar Spinach have 28.4 times more Calcium, 6.3 times more Copper, 5.6 times more Iron, 12 times more Magnesium, 15.8 times more Manganese, 8.6 times more Phosphorus, 6.7 times more Potassium, 2.4 times more Selenium, 6.9 times more Zinc and 7.1 times more Water than Pickles, chowchow, with cauliflower onion mustard, sweet.
• While 300 kcal of Pickles, chowchow, with cauliflower onion mustard, sweet contain 1.8 times more Sodium than Cooked Malabar Spinach.
• 300 calories of Pickles, chowchow, with cauliflower onion mustard, sweet lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Malabar Spinach have 4.6 times more Fat, 7.4 times more Fiber and 10.5 times more Protein than Pickles, chowchow, with cauliflower onion mustard, sweet.
• While 300 kcal of Pickles, chowchow, with cauliflower onion mustard, sweet contain 1.9 times more Carbohydrate than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Pickles, chowchow, with cauliflower onion mustard, sweet offer comparable quantities of Energy per 300 calories.