Comparing Nutrients in 7 ounces Cooked Green Cauliflower with Salt VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Green Cauliflower with Salt	30%	7%	63%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Cooked Green Cauliflower with Salt	Grape Leaves	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.62g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	26.4% 34.4g	130g per day for Men 19-50 years
Sugars	NA	17.2% 12.5g	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	17.2% 6.55g	57.4% 22g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower with Salt	Grape Leaves	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	303% 2731μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.45% 1.35mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	9.17% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	61% 0.79mg	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	20.3% 81.4μg	41% 165μg	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	160% 144mg	24.5% 22mg	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	NA	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower with Salt	Grape Leaves	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	92% 0.82mg	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	18% 1.43mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	246% 5.67mg	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	16% 113mg	25.8% 181mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	34.3% 514mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.8% 178g	3.93% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Green Cauliflower with Salt VS Grape Leaves per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Green Cauliflower with Salt vs Grape Leaves:

• 7 ounces of Cooked Green Cauliflower with Salt have 1.8 times more Vitamin B1, 2.9 times more Vitamin B5 and 6.5 times more Vitamin C than Grape Leaves.
• While 7 oz of Raw Grape Leaves contain 196.6 times more Vitamin A, 3.5 times more Vitamin B2, 3.5 times more Vitamin B3, 1.9 times more Vitamin B6 and 2 times more Vitamin B9 than Cooked Green Cauliflower with Salt.
• 7 ounces of Cooked Green Cauliflower with Salt have insufficient amounts of Vitamin A
• Both Cooked Green Cauliflower with Salt as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Green Cauliflower with Salt vs Grape Leaves:

• 7 ounces of Cooked Green Cauliflower with Salt have 28.8 times more Sodium and 1.2 times more Water than Grape Leaves.
• While 7 oz of Raw Grape Leaves contain 11.3 times more Calcium, 10.4 times more Copper, 3.7 times more Iron, 5 times more Magnesium, 11.8 times more Manganese and 1.6 times more Phosphorus than Cooked Green Cauliflower with Salt.
• Both Cooked Green Cauliflower with Salt and Grape Leaves contain similar levels of Potassium and Zinc per seven ounces.
• Both Cooked Green Cauliflower with Salt as well as Raw Grape Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Grape Leaves contain 2.9 times more Energy, 6.8 times more Fat, 8 times more Omega 3, 2.8 times more Carbohydrate, 3.3 times more Fiber and 1.8 times more Protein than Cooked Green Cauliflower with Salt.
• 7 ounces of Cooked Green Cauliflower with Salt provide inadequate amounts of Energy
• Both Cooked Green Cauliflower with Salt as well as Raw Grape Leaves provide inadequate amounts of Omega 6 in seven ounces.