Comparing Nutrients in 5 ounces Cauliflower VS Chives

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Chives	35%	18%	47%

Macro Nutrients

	Cauliflower	Chives	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	2.1% 0.36g	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	4.74% 6.17g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	3.6% 2.62g	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	8.28% 4.64g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Chives	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.3% 309μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	15% 0.2mg	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	37.2% 149μg	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	92% 82.4mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	251% 301μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Chives	Recommended Dietary Allowance
Calcium	3.1% 31mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	24.7% 0.22mg	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	23% 0.53mg	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	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	12.3% 420mg	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	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Chives per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Chives to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Chives:

• 5 ounces of Cauliflower have 2.1 times more Vitamin B5 and 1.3 times more Vitamin B6 than Chives.
• While 5 oz of Raw Chives contain more Vitamin A, 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B9 and 13.7 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Chives provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Raw Chives have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Chives:

• 5 ounces of Cauliflower have 10 times more Sodium than Chives.
• While 5 oz of Raw Chives contain 4.2 times more Calcium, 4 times more Copper, 3.8 times more Iron, 2.8 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus and 2.1 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Chives contain similar levels of Potassium and Water per five ounces.
• Both Raw Cauliflower as well as Raw Chives lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Chives contain 1.7 times more Protein than Raw Cauliflower.
• Both Cauliflower and Chives offer comparable quantities of Carbohydrate, Sugars and Fiber per five ounces.
• Both Raw Cauliflower as well as Raw Chives provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.