Comparing Nutrients in 7 ounces Boiled Cauliflower with Salt VS Boiled Celery with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower with Salt	26%	15%	59%
Boiled Celery with Salt	16%	7%	77%

Macro Nutrients

	Boiled Cauliflower with Salt	Boiled Celery with Salt	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.27% 8.16g	6.1% 7.94g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	6.5% 4.7g	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	1.8% 1.3g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	12% 4.56g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	2.94% 1.65g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower with Salt	Boiled Celery with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	3.96% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	13% 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	22% 87.3μg	11% 43.7μg	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	98% 88mg	13.5% 12mg	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	0.93% 0.14mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	62.5% 75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower with Salt	Boiled Celery with Salt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	7.94% 0.64mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	9.15% 0.21mg	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	9.07% 63.5mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	43.3% 649mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	5% 185g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower with Salt VS Boiled Celery with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Cauliflower with Salt versus 7 oz of Boiled Celery with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Cauliflower with Salt vs Boiled Celery with Salt:

• 7 ounces of Boiled Cauliflower with Salt have 1.3 times more Vitamin B3, 2.6 times more Vitamin B5, 2 times more Vitamin B6, 2 times more Vitamin B9 and 7.3 times more Vitamin C than Boiled Celery with Salt.
• While 7 oz of Boiled and Drained Celery with Salt contain 26 times more Vitamin A, 5 times more Vitamin E and 2.7 times more Vitamin K than Boiled and Drained Cauliflower with Salt.
• Both Boiled Cauliflower with Salt and Boiled Celery with Salt provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Boiled Cauliflower with Salt have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Boiled Celery with Salt have insufficient amounts of Vitamin B3
• Both Boiled and Drained Cauliflower with Salt as well as Boiled and Drained Celery with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Cauliflower with Salt vs Boiled Celery with Salt:

• 7 ounces of Boiled Cauliflower with Salt have 1.2 times more Manganese and 1.3 times more Phosphorus than Boiled Celery with Salt.
• While 7 oz of Boiled and Drained Celery with Salt contain 2.6 times more Calcium, 2 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 2 times more Potassium and 1.4 times more Sodium than Boiled and Drained Cauliflower with Salt.
• Both Boiled Cauliflower with Salt and Boiled Celery with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Cauliflower with Salt lack sufficient amounts of Calcium and Copper
• Both Boiled and Drained Cauliflower with Salt as well as Boiled and Drained Celery with Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Cauliflower with Salt have 1.4 times more Fiber and 2.2 times more Protein than Boiled Celery with Salt.
• While 7 oz of Boiled and Drained Celery with Salt contain 1.3 times more Sugars than Boiled and Drained Cauliflower with Salt.
• Both Boiled Cauliflower with Salt and Boiled Celery with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Celery with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Cauliflower with Salt as well as Boiled and Drained Celery with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.