Comparing Nutrients in 5 ounces Boiled Chopped Or Leaf Frozen Spinach with Salt VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Cauliflower	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.23% 6.8g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	1% 0.72g	4.07% 2.95g	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	0.18% 0.13g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14% 5.24g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	10% 5.7g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	95% 855μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.13% 0.11mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	43% 172μg	15.6% 62.4μg	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	3.46% 3.1mg	69.8% 62.8mg	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	33.5% 5mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	639% 766μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	21.7% 217mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	2.83% 0.026mg	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	34.7% 2.78mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	8.14% 0.19mg	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	10% 71mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	12.6% 428mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach with Salt VS Boiled Cauliflower per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt vs Boiled Cauliflower:

• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have 603 times more Vitamin A, 1.9 times more Vitamin B1, 3.4 times more Vitamin B2, 2.8 times more Vitamin B9, 50.6 times more Vitamin E and 39.2 times more Vitamin K than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 6.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 20.1 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Boiled Cauliflower provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B5
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Chopped Or Leaf Frozen Spinach with Salt vs Boiled Cauliflower:

• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have 9.6 times more Calcium, 8.9 times more Copper, 6.1 times more Iron, 9.1 times more Magnesium, 5.4 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium, 9.2 times more Selenium, 21.5 times more Sodium and 2.9 times more Zinc than Boiled Cauliflower.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Boiled Cauliflower contain similar levels of Water per five ounces.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have 1.6 times more Fiber and 2.2 times more Protein than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 1.9 times more Omega 3 and 4.1 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Boiled Cauliflower offer comparable quantities of Carbohydrate per five ounces.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in five ounces.