Comparing Nutrients in 300 calories Canned Spinach VS Boiled Cauliflower

Weight per 300 calories

• Canned Spinach: 1304g
• Boiled Cauliflower: 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 - Canned Spinach or Boiled Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Canned Spinach	Boiled Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	6.05% 5.87g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	2.85% 0.91g	32g per day for Men 19-50 years
Omega 3	145% 2.32g	136% 2.18g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	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	34% 44.3g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	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	82.4% 31.3g	79% 30g	38g per day for Men 19-50 years
Protein	65.5% 36.7g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	710% 6391μg	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.06mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	133% 6.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	320% 1278μg	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	207% 187mg	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	169% 25.3mg	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5017% 6021μg	150% 180μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	166% 1657mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	261% 2.35mg	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	375% 30mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	236% 991mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	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	82% 574mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	133% 4513mg	54.5% 1852mg	3400mg per day for Men 19-50 years
Selenium	33.2% 18.3μg	14.2% 7.83μg	55μg per day for Men 19-50 years
Sodium	280% 4200mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	32.4% 1197g	32.8% 1213g	3700g per day for Men 19-50 years

Canned Spinach VS Boiled Cauliflower Nutrients Per 300 Kcal

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

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

• 300 calories of Canned Spinach have 490 times more Vitamin A, 2.7 times more Vitamin B2, 2.2 times more Vitamin B9, 27.7 times more Vitamin E and 33.4 times more Vitamin K than Boiled Cauliflower.
• While 300 kcal of Boiled and Drained Cauliflower contain 2.6 times more Vitamin B1, 10.8 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.1 times more Vitamin C than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Boiled Cauliflower provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Boiled Cauliflower have insufficient amounts of Vitamin A
• Both Canned Spinach, Solids with Salt 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 Canned Spinach vs Boiled Cauliflower:

• 300 calories of Canned Spinach have 7.9 times more Calcium, 10 times more Copper, 7.2 times more Iron, 8.4 times more Magnesium, 4.5 times more Manganese, 1.4 times more Phosphorus, 2.4 times more Potassium, 2.3 times more Selenium, 21.5 times more Sodium and 2.7 times more Zinc than Boiled Cauliflower.
• Both Canned Spinach and Boiled Cauliflower contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Spinach have 1.5 times more Protein than Boiled Cauliflower.
• While 300 kcal of Boiled and Drained Cauliflower contain 5.2 times more Sugars than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Boiled Cauliflower offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate and Fiber per 300 calories.
• Both Canned Spinach, Solids with Salt as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in 300 calories.