Comparing Nutrients in 5 ounces Boiled Spinach VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled Spinach	Cauliflower	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.13% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.3g	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	0.84% 0.61g	3.73% 2.7g	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	1.9% 1.37g	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	% 1.33g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Cauliflower	Recommended Dietary Allowance
Vitamin A	82.5% 743μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.7% 0.33mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.34% 0.69mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	20% 0.26mg	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	51.7% 207μg	20% 80.8μg	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	15.4% 14mg	76% 68.3mg	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	19.7% 2.95mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	583% 700μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Cauliflower	Recommended Dietary Allowance
Calcium	19.3% 193mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	6.14% 0.055mg	0.9mg per day for Men 19-50 years
Fluoride	1.34% 53.6μg	0.035% 1.4μg	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	63.3% 5.06mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	29.4% 123mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.33mg	9.55% 0.22mg	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	11.3% 79.4mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Cauliflower per 5 oz

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

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

• 5 ounces of Boiled Spinach have more Vitamin A, 1.9 times more Vitamin B1, 3.9 times more Vitamin B2, 1.3 times more Vitamin B6, 2.6 times more Vitamin B9, 26 times more Vitamin E and 31.8 times more Vitamin K than Cauliflower.
• While 5 oz of Raw Cauliflower contain 4.6 times more Vitamin B5 and 4.9 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled Spinach and Cauliflower provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Spinach as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Spinach vs Cauliflower:

• 5 ounces of Boiled Spinach have 6.2 times more Calcium, 4.5 times more Copper, 8.5 times more Iron, 5.8 times more Magnesium, 6 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium, 2.5 times more Selenium, 2.3 times more Sodium and 2.8 times more Zinc than Cauliflower.
• Both Boiled Spinach and Cauliflower contain similar levels of Water per five ounces.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium
• Both Boiled and Drained Spinach as well as Raw Cauliflower lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spinach have 6.1 times more Omega 3 and 1.5 times more Protein than Cauliflower.
• While 5 oz of Raw Cauliflower contain 1.3 times more Carbohydrate and 4.4 times more Sugars than Boiled and Drained Spinach.
• Both Boiled Spinach and Cauliflower offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cauliflower provide inadequate amounts of Omega 3
• Both Boiled and Drained Spinach as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in five ounces.