Comparing Nutrients in 5 ounces Cauliflower VS Boiled Lambsquarters

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boiled Lambsquarters	33%	16%	51%

Macro Nutrients

	Cauliflower	Boiled Lambsquarters	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	2.3% 0.39g	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	5.45% 7.1g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	1.2% 0.88g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boiled Lambsquarters	Recommended Dietary Allowance
Vitamin A	0% 0μg	61.6% 554μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	1.76% 0.088mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	19% 0.25mg	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	58.3% 52.4mg	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	17.5% 2.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	584% 701μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boiled Lambsquarters	Recommended Dietary Allowance
Calcium	3.1% 31mg	36.6% 366mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	31% 0.28mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	32.4% 0.74mg	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	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	12% 408mg	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	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	3.87% 0.43mg	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 Lambsquarters per 5 oz

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

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

• 5 ounces of Cauliflower have 10.8 times more Vitamin B5, 4.1 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled Lambsquarters.
• While 5 oz of Boiled and Drained Lambsquarters contain more Vitamin A, 2 times more Vitamin B1, 4.3 times more Vitamin B2, 1.8 times more Vitamin B3, 23.1 times more Vitamin E and 31.9 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Boiled Lambsquarters provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Boiled Lambsquarters have insufficient amounts of Vitamin B5
• Both Raw Cauliflower as well as Boiled and Drained Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Boiled Lambsquarters:

• 5 oz of Boiled and Drained Lambsquarters contain 11.7 times more Calcium, 5.1 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium and 3.4 times more Manganese than Raw Cauliflower.
• Both Cauliflower and Boiled Lambsquarters contain similar levels of Phosphorus, Potassium, Zinc and Water per five ounces.
• Both Raw Cauliflower as well as Boiled and Drained Lambsquarters lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 3.1 times more Sugars than Boiled Lambsquarters.
• While 5 oz of Boiled and Drained Lambsquarters contain 2.1 times more Omega 3 and 1.7 times more Protein than Raw Cauliflower.
• Both Cauliflower and Boiled Lambsquarters offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Boiled and Drained Lambsquarters provide inadequate amounts of Energy and Omega 6 in five ounces.