Comparing Nutrients in 5 ounces Cooked Malabar Spinach VS Pickles, chowchow, with cauliflower onion mustard, sweet

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Pickles, chowchow, with cauliflower onion mustard, sweet	5%	7%	88%

Macro Nutrients

	Cooked Malabar Spinach	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	5.9% 172kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	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	2.95% 3.84g	29% 37.8g	130g per day for Men 19-50 years
Sugars	NA	46.7% 34g	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	7.83% 2.98g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	7.54% 4.22g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Vitamin A	9.13% 82.2μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.97% 1.1mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	1.9% 0.095mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 0.12mg	1.1% 0.014mg	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	40.4% 162μg	1.77% 7.1μg	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	9.3% 8.36mg	9.45% 8.5mg	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	NA	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	72.8% 87.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Calcium	17.6% 176mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	14.5% 0.13mg	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	26.2% 2.1mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	5.24% 0.12mg	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	7.3% 51mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	5.2% 78mg	50% 747mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.54% 131g	2.64% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Malabar Spinach VS Pickles, chowchow, with cauliflower onion mustard, sweet per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Malabar Spinach versus 5 oz of Pickles, chowchow, with cauliflower onion mustard, sweet to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Malabar Spinach vs Pickles, chowchow, with cauliflower onion mustard, sweet:

• 5 ounces of Cooked Malabar Spinach have 11.6 times more Vitamin A, more Vitamin B1, 6.5 times more Vitamin B2, more Vitamin B3, 2 times more Vitamin B5, 8.6 times more Vitamin B6 and 22.8 times more Vitamin B9 than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Cooked Malabar Spinach and Pickles, chowchow, with cauliflower onion mustard, sweet provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Pickles, chowchow, with cauliflower onion mustard, sweet have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Cooked Malabar Spinach as well as Pickles, chowchow, with cauliflower onion mustard, sweet have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Malabar Spinach vs Pickles, chowchow, with cauliflower onion mustard, sweet:

• 5 ounces of Cooked Malabar Spinach have 5.4 times more Calcium, 1.2 times more Copper, 2.3 times more Magnesium, 3 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Zinc and 1.3 times more Water than Pickles, chowchow, with cauliflower onion mustard, sweet.
• While 5 oz of Pickles, chowchow, with cauliflower onion mustard, sweet contain 2.2 times more Selenium and 9.6 times more Sodium than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Pickles, chowchow, with cauliflower onion mustard, sweet contain similar levels of Iron per five ounces.
• 5 ounces of Cooked Malabar Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Malabar Spinach have 1.4 times more Fiber and 2 times more Protein than Pickles, chowchow, with cauliflower onion mustard, sweet.
• While 5 oz of Pickles, chowchow, with cauliflower onion mustard, sweet contain 5.3 times more Energy and 9.8 times more Carbohydrate than Cooked Malabar Spinach.
• 5 ounces of Cooked Malabar Spinach provide inadequate amounts of Energy