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

Weight per 300 calories

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

Pickles, chowchow, with cauliflower onion mustard, sweet have 5.3 times more energy per 100g than Cooked Malabar Spinach. It has average energy density when compared to other foods. Cooked Malabar Spinach having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Pickles, chowchow, with cauliflower onion mustard, sweet	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	5.7% 57mg	162% 1617mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	161% 1.45mg	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	43.4% 3.47mg	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	9.16% 0.21mg	145% 3.33mg	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	7.8% 54.5mg	67% 470mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	98% 3339mg	3400mg per day for Men 19-50 years
Selenium	9% 4.96μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	87% 1307mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	35.6% 3.9mg	11mg per day for Men 19-50 years
Water	4.6% 171g	32.6% 1207g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Cooked Malabar Spinach contain 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 Pickles, chowchow, with cauliflower onion mustard, sweet as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Pickles, chowchow, with cauliflower onion mustard, sweet have 1.8 times more Sodium than Cooked Malabar Spinach.
• While 300 kcal of Cooked Malabar Spinach contain 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.
• 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 Pickles, chowchow, with cauliflower onion mustard, sweet have 1.9 times more Carbohydrate than Cooked Malabar Spinach.
• While 300 kcal of Cooked Malabar Spinach contain 4.6 times more Fat, 7.4 times more Fiber and 10.5 times more Protein than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet and Cooked Malabar Spinach offer comparable quantities of Energy per 300 calories.