Comparing Nutrients in 7 ounces Lambsquarters VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Lambsquarters	32%	14%	54%
Cauliflower	26%	8%	66%

Macro Nutrients

	Lambsquarters	Cauliflower	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	NA	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	21% 7.94g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	15% 8.33g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Lambsquarters	Cauliflower	Recommended Dietary Allowance
Vitamin A	128% 1151μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.65% 0.18mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	28% 0.37mg	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	15% 59.5μg	28.3% 113μg	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	176% 159mg	106% 96mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lambsquarters	Cauliflower	Recommended Dietary Allowance
Calcium	61.3% 613mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	29.8% 2.4mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	67.5% 1.55mg	13.4% 0.31mg	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	20.4% 143mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	26.4% 897mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.3mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.52% 167g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Lambsquarters VS Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Lambsquarters vs Cauliflower:

• 7 ounces of Lambsquarters have more Vitamin A, 3.2 times more Vitamin B1, 7.3 times more Vitamin B2, 2.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.7 times more Vitamin C than Cauliflower.
• While 7 oz of Raw Cauliflower contain 7.3 times more Vitamin B5 and 1.9 times more Vitamin B9 than Raw Lambsquarters.
• 7 ounces of Lambsquarters have insufficient amounts of Vitamin B5
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Lambsquarters as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Lambsquarters vs Cauliflower:

• 7 ounces of Lambsquarters have 14 times more Calcium, 7.5 times more Copper, 2.9 times more Iron, 2.3 times more Magnesium, 5 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 1.4 times more Sodium and 1.6 times more Zinc than Cauliflower.
• Both Lambsquarters and Cauliflower contain similar levels of Water per seven ounces.
• Both Raw Lambsquarters as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Lambsquarters have 2.4 times more Omega 3, 1.5 times more Carbohydrate, 2 times more Fiber and 2.2 times more Protein than Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Lambsquarters as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in seven ounces.