Comparing Nutrients in 5 ounces Chives VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Chives	35%	18%	47%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Chives	Frozen Cauliflower	Recommended Dietary Allowance
Energy	1.47% 42.5kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.03g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.74% 6.17g	5.1% 6.63g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	4.34% 3.15g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	8.28% 4.64g	5.1% 2.85g	56g per day for Men 19-50 years

Vitamins

	Chives	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	34.3% 309μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	6.02% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	3.86% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	13.4% 0.17mg	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	37.2% 149μg	22.7% 91μg	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	92% 82.4mg	77% 69mg	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	2% 0.3mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	251% 301μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chives	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	13% 130mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	4.9% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	28.3% 2.27mg	9.57% 0.77mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	12% 0.28mg	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	11.7% 82.2mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	12.3% 420mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Chives VS Frozen Cauliflower per 5 oz

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

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

• 5 ounces of Chives have 218 times more Vitamin A, 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 2.4 times more Vitamin B5, 1.6 times more Vitamin B9 and 14.4 times more Vitamin K than Frozen Cauliflower.
• Both Chives and Frozen Cauliflower provide similar amounts of Vitamin B6 and Vitamin C per five ounces.
• 5 ounces of Frozen Cauliflower have insufficient amounts of Vitamin A
• Both Raw Chives as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Chives vs Frozen Cauliflower:

• 5 ounces of Chives have 4.2 times more Calcium, 5.1 times more Copper, 3 times more Iron, 3.5 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium and 3.3 times more Zinc than Frozen Cauliflower.
• Both Chives and Frozen Cauliflower contain similar levels of Water per five ounces.
• 5 ounces of Frozen Cauliflower lack sufficient amounts of Zinc
• Both Raw Chives as well as Frozen Cauliflower, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chives have 1.6 times more Protein than Frozen Cauliflower.
• While 5 oz of Frozen Cauliflower, Unprepared contain 6.5 times more Omega 3 than Raw Chives.
• Both Chives and Frozen Cauliflower offer comparable quantities of Carbohydrate, Sugars and Fiber per five ounces.
• 5 ounces of Chives provide inadequate amounts of Omega 3
• Both Raw Chives as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Energy and Omega 6 in five ounces.