Comparing Nutrients in 7 ounces Boiled Chopped Or Leaf Frozen Spinach with Salt VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Cauliflower	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	7.33% 9.53g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	1.4% 1g	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	0.25% 0.18g	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	% 0.4g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 0.42g	% 0g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	14.2% 7.96g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Cauliflower	Recommended Dietary Allowance
Vitamin A	133% 1197μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	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	60% 240μg	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	4.85% 4.37mg	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	47% 7.03mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	894% 1073μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Cauliflower	Recommended Dietary Allowance
Calcium	30.4% 304mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	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	48.6% 3.9mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	62% 1.42mg	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	14% 99mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	42.6% 639mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.77% 176g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach with Salt VS Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt vs Cauliflower:

• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have more Vitamin A, 1.6 times more Vitamin B1, 2.9 times more Vitamin B2, 2.1 times more Vitamin B9, 44.3 times more Vitamin E and 34.9 times more Vitamin K than Cauliflower.
• While 7 oz of Raw Cauliflower contain 8.9 times more Vitamin B5, 1.4 times more Vitamin B6 and 21.9 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Cauliflower provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B5
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Chopped Or Leaf Frozen Spinach with Salt vs Cauliflower:

• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have 7 times more Calcium, 4.1 times more Copper, 4.7 times more Iron, 5.5 times more Magnesium, 4.6 times more Manganese, 9.2 times more Selenium, 10.7 times more Sodium and 1.8 times more Zinc than Cauliflower.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Cauliflower contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have 5.7 times more Omega 3, 1.9 times more Fiber and 2.1 times more Protein than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3.7 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Cauliflower offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Omega 3
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in seven ounces.