Comparing Nutrients in 7 ounces Boiled Cauliflower VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Spinach	39%	12%	49%

Macro Nutrients

	Boiled Cauliflower	Spinach	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	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.3% 0.052g	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	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	1.15% 0.83g	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	0.41% 0.3g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	12% 4.56g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Spinach	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	103% 931μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	28% 8.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	96% 385μg	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	62% 55.8mg	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	0.93% 0.14mg	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	799% 958μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Spinach	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	28.7% 0.26mg	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	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	77.4% 1.8mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	32.6% 1107mg	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	2% 29.8mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	5% 185g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Spinach per 7 oz

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

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

• 7 ounces of Boiled Cauliflower have 7.8 times more Vitamin B5 and 1.6 times more Vitamin C than Spinach.
• While 7 oz of Raw Spinach contain 469 times more Vitamin A, 1.9 times more Vitamin B1, 3.6 times more Vitamin B2, 1.8 times more Vitamin B3, 4.4 times more Vitamin B9, 29 times more Vitamin E and 35 times more Vitamin K than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Spinach provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Spinach have insufficient amounts of Vitamin B5
• Both Boiled and Drained Cauliflower as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Cauliflower vs Spinach:

• 7 oz of Raw Spinach contain 6.2 times more Calcium, 7.2 times more Copper, 8.5 times more Iron, 8.8 times more Magnesium, 6.8 times more Manganese, 1.5 times more Phosphorus, 3.9 times more Potassium, 5.3 times more Sodium and 3.1 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Spinach contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc
• Both Boiled and Drained Cauliflower as well as Raw Spinach lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Cauliflower have 1.2 times more Omega 3 and 5 times more Sugars than Spinach.
• While 7 oz of Raw Spinach contain 1.6 times more Protein than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Spinach offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• Both Boiled and Drained Cauliflower as well as Raw Spinach provide inadequate amounts of Energy and Omega 6 in seven ounces.