Comparing Nutrients in 5 ounces Cauliflower VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Cauliflower	Boiled Escarole	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.58% 0.098g	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	3.35% 4.35g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	0.45% 0.33g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	0% 0μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	2.76% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	1.74% 0.023mg	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	27.6% 111μg	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	5.2% 4.68mg	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	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	250% 300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boiled Escarole	Recommended Dietary Allowance
Calcium	3.1% 31mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	13.7% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	0.24% 9.5μg	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	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	23.7% 0.55mg	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Boiled Escarole per 5 oz

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

Lets compare vitamin content per 5 ounces of Cauliflower vs Boiled Escarole:

• 5 ounces of Cauliflower have 1.6 times more Vitamin B3, 11.5 times more Vitamin B6 and 14.6 times more Vitamin C than Boiled Escarole.
• While 5 oz of Boiled and Drained Escarole without Salt contain more Vitamin A, 1.4 times more Vitamin B9, 5 times more Vitamin E and 13.7 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Boiled Escarole provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Raw Cauliflower as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Boiled Escarole:

• 5 ounces of Cauliflower have 2 times more Phosphorus, 1.2 times more Potassium and 1.6 times more Sodium than Boiled Escarole.
• While 5 oz of Boiled and Drained Escarole without Salt contain 2.1 times more Calcium, 2.2 times more Copper, 1.7 times more Iron, 2.5 times more Manganese and 2.6 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Boiled Escarole contain similar levels of Magnesium and Water per five ounces.
• Both Raw Cauliflower as well as Boiled and Drained Escarole without Salt lack sufficient amounts of Fluoride and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 1.6 times more Carbohydrate, 8.3 times more Sugars and 1.7 times more Protein than Boiled Escarole.
• While 5 oz of Boiled and Drained Escarole without Salt contain 1.4 times more Fiber than Raw Cauliflower.
• Both Raw Cauliflower as well as Boiled and Drained Escarole without Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.