Comparing Nutrients in 7 ounces Boiled Cauliflower VS Radicchio

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Radicchio	22%	9%	69%

Macro Nutrients

	Boiled Cauliflower	Radicchio	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	1.1% 0.18g	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	6.84% 8.9g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	1.64% 1.2g	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	12% 4.56g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	5.07% 2.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Radicchio	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	3.16% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	8.7% 0.11mg	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	29.8% 119μg	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	17.6% 16mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	422% 506μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Radicchio	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	75% 0.68mg	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	7.94% 0.64mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	12% 0.27mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	5% 185g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Radicchio per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Cauliflower vs Radicchio:

• 7 ounces of Boiled Cauliflower have 2.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B5, 3 times more Vitamin B6 and 5.5 times more Vitamin C than Radicchio.
• While 7 oz of Raw Radicchio contain 1.4 times more Vitamin B9, 32.3 times more Vitamin E and 18.5 times more Vitamin K than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
• 7 ounces of Radicchio have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Boiled and Drained Cauliflower as well as Raw Radicchio have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Cauliflower vs Radicchio:

• 7 oz of Raw Radicchio contain 18.9 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 2.1 times more Potassium and 3.6 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Radicchio contain similar levels of Manganese, Phosphorus and Water per seven ounces.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Cauliflower as well as Raw Radicchio lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Cauliflower have 10.4 times more Omega 3, 3.5 times more Sugars, 2.6 times more Fiber and 1.3 times more Protein than Radicchio.
• Both Boiled Cauliflower and Radicchio offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Radicchio provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Raw Radicchio provide inadequate amounts of Energy and Omega 6 in seven ounces.