Comparing Nutrients in 5 ounces Cauliflower VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Cauliflower	Canned Spinach	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	15.8% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.28% 0.047g	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	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	0.78% 0.57g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Canned Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	77% 695μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	3.44% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	1.33% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	11% 0.14mg	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	34.7% 139μg	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	22.5% 20.3mg	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	18.3% 2.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	545% 654μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Canned Spinach	Recommended Dietary Allowance
Calcium	3.1% 31mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	28.3% 0.26mg	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	40.8% 3.26mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	36.8% 0.85mg	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	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Canned Spinach per 5 oz

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

Lets compare vitamin content per 5 ounces of Cauliflower vs Canned Spinach:

• 5 ounces of Cauliflower have 3.1 times more Vitamin B1, 1.3 times more Vitamin B3, 14.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.4 times more Vitamin C than Canned Spinach.
• While 5 oz of Canned Spinach, Solids with Salt contain more Vitamin A, 2.3 times more Vitamin B2, 1.7 times more Vitamin B9, 24.3 times more Vitamin E and 29.8 times more Vitamin K than Raw Cauliflower.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Cauliflower as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Canned Spinach:

• 5 oz of Canned Spinach, Solids with Salt contain 5.8 times more Calcium, 4.6 times more Copper, 5.5 times more Iron, 5.1 times more Magnesium, 3.9 times more Manganese, 2.3 times more Selenium, 10.7 times more Sodium and 1.7 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Canned Spinach contain similar levels of Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 1.5 times more Carbohydrate and 4.8 times more Sugars than Canned Spinach.
• While 5 oz of Canned Spinach, Solids with Salt contain 11.9 times more Omega 3 and 1.5 times more Protein than Raw Cauliflower.
• Both Cauliflower and Canned Spinach offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Canned Spinach, Solids with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.