Comparing Nutrients in 5 ounces Cooked Frozen Cauliflower with Salt VS Boiled Swiss Chard with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower with Salt	31%	9%	60%
Boiled Swiss Chard with Salt	30%	3%	67%

Macro Nutrients

	Cooked Frozen Cauliflower with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Energy	0.83% 24kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	NA	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.45% 4.48g	4.5% 5.85g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	2.15% 1.56g	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	10% 3.83g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	4.76% 2.66g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	48% 434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	9.38% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	9.27% 0.12mg	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	14.5% 58μg	3.2% 12.8μg	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	49.3% 44.4mg	28.3% 25.5mg	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	0.57% 0.085mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	387% 464μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Calcium	2.4% 24mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	25.7% 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	7.26% 0.58mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	9.24% 0.21mg	20.6% 0.47mg	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	4.86% 34mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	39.2% 588mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Cauliflower with Salt VS Boiled Swiss Chard with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Cauliflower with Salt versus 5 oz of Boiled Swiss Chard with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Cauliflower with Salt vs Boiled Swiss Chard with Salt:

• 5 ounces of Cooked Frozen Cauliflower with Salt have 4.6 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled Swiss Chard with Salt.
• While 5 oz of Boiled and Drained Swiss Chard with Salt contain more Vitamin A, 1.6 times more Vitamin B2, 1.7 times more Vitamin B5, 31.5 times more Vitamin E and 27.5 times more Vitamin K than Boiled Frozen Cauliflower, drained with Salt.
• Both Cooked Frozen Cauliflower with Salt and Boiled Swiss Chard with Salt provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Cooked Frozen Cauliflower with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin E
• Both Boiled Frozen Cauliflower, drained with Salt as well as Boiled and Drained Swiss Chard with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Cauliflower with Salt vs Boiled Swiss Chard with Salt:

• 5 oz of Boiled and Drained Swiss Chard with Salt contain 3.4 times more Calcium, 6.8 times more Copper, 5.5 times more Iron, 9.6 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 3.9 times more Potassium, 1.6 times more Sodium and 2.5 times more Zinc than Boiled Frozen Cauliflower, drained with Salt.
• Both Cooked Frozen Cauliflower with Salt and Boiled Swiss Chard with Salt contain similar levels of Water per five ounces.
• 5 ounces of Cooked Frozen Cauliflower with Salt lack sufficient amounts of Calcium and Zinc
• Both Boiled Frozen Cauliflower, drained with Salt as well as Boiled and Drained Swiss Chard with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Cauliflower with Salt have 1.3 times more Fiber than Boiled Swiss Chard with Salt.
• While 5 oz of Boiled and Drained Swiss Chard with Salt contain 1.3 times more Carbohydrate than Boiled Frozen Cauliflower, drained with Salt.
• Both Cooked Frozen Cauliflower with Salt and Boiled Swiss Chard with Salt offer comparable quantities of Protein per five ounces.
• Both Boiled Frozen Cauliflower, drained with Salt as well as Boiled and Drained Swiss Chard with Salt provide inadequate amounts of Energy in five ounces.