Comparing Nutrients in 5 ounces Cauliflower VS Boiled Beet Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boiled Beet Greens with Salt	30%	5%	65%

Macro Nutrients

	Cauliflower	Boiled Beet Greens with Salt	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	5.95% 7.74g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	1.17% 0.85g	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	1.9% 1.37g	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	% 1.33g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	11% 4.1g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boiled Beet Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	60.3% 543μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	4.42% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	14.4% 0.19mg	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	20% 80.8μg	4.96% 20μg	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	76% 68.3mg	39.2% 35.3mg	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	0.76% 0.11mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	572% 686μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boiled Beet Greens with Salt	Recommended Dietary Allowance
Calcium	3.1% 31mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	39.5% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	7.44% 0.6mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	31.7% 0.73mg	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	8.9% 62.4mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	38% 1288mg	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	2.83% 42.5mg	45% 676mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Boiled Beet Greens with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Cauliflower vs Boiled Beet Greens with Salt:

• 5 ounces of Cauliflower have 2 times more Vitamin B5, 1.4 times more Vitamin B6, 4.1 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled Beet Greens with Salt.
• While 5 oz of Boiled and Drained Beet Greens with Salt contain more Vitamin A, 2.3 times more Vitamin B1, 4.8 times more Vitamin B2, 22.6 times more Vitamin E and 31.2 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Boiled Beet Greens with Salt provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Cauliflower as well as Boiled and Drained Beet Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Boiled Beet Greens with Salt:

• 5 oz of Boiled and Drained Beet Greens with Salt contain 5.2 times more Calcium, 6.4 times more Copper, 4.5 times more Iron, 4.5 times more Magnesium, 3.3 times more Manganese, 3 times more Potassium, 15.9 times more Sodium and 1.9 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Boiled Beet Greens with Salt contain similar levels of Phosphorus and Water per five ounces.
• Both Raw Cauliflower as well as Boiled and Drained Beet Greens with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 3.2 times more Sugars than Boiled Beet Greens with Salt.
• While 5 oz of Boiled and Drained Beet Greens with Salt contain 1.5 times more Fiber and 1.3 times more Protein than Raw Cauliflower.
• Both Cauliflower and Boiled Beet Greens with Salt offer comparable quantities of Carbohydrate per five ounces.
• Both Raw Cauliflower as well as Boiled and Drained Beet Greens with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.