Comparing Nutrients in 100 grams Boiled Cauliflower VS Lambsquarters

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Lambsquarters	32%	14%	54%

Macro Nutrients

	Boiled Cauliflower	Lambsquarters	Recommended Dietary Allowance
Energy	0.79% 23kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.16% 4.1g	5.6% 7.3g	130g per day for Men 19-50 years
Sugars	2.87% 2.08g	NA	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	6.05% 2.3g	10.5% 4g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Lambsquarters	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	64.4% 580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.56% 0.41mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	21% 0.27mg	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	11% 44μg	7.5% 30μg	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	49.2% 44.3mg	89% 80mg	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	0.47% 0.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Lambsquarters	Recommended Dietary Allowance
Calcium	1.6% 16mg	31% 309mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	32.6% 0.29mg	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	4% 0.32mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	34% 0.78mg	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	4.57% 32mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	2.87% 43mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.28% 84.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Lambsquarters per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Cauliflower versus 100 g of Lambsquarters to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Cauliflower vs Lambsquarters:

• 100 grams of Boiled Cauliflower have 5.5 times more Vitamin B5 and 1.5 times more Vitamin B9 than Lambsquarters.
• While 100 g of Raw Lambsquarters contain 580 times more Vitamin A, 3.8 times more Vitamin B1, 8.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.8 times more Vitamin C than Boiled and Drained Cauliflower.
• 100 grams of Boiled Cauliflower have insufficient amounts of Vitamin A
• 100 grams of Lambsquarters have insufficient amounts of Vitamin B5
• Both Boiled and Drained Cauliflower as well as Raw Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Cauliflower vs Lambsquarters:

• 100 g of Raw Lambsquarters contain 19.3 times more Calcium, 16.3 times more Copper, 3.8 times more Iron, 3.8 times more Magnesium, 5.9 times more Manganese, 2.3 times more Phosphorus, 3.2 times more Potassium, 2.9 times more Sodium and 2.6 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Lambsquarters contain similar levels of Water per 100 grams.
• 100 grams of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc
• Both Boiled and Drained Cauliflower as well as Raw Lambsquarters lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Cauliflower have 4.6 times more Omega 3 than Lambsquarters.
• While 100 g of Raw Lambsquarters contain 1.8 times more Carbohydrate, 1.7 times more Fiber and 2.3 times more Protein than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower as well as Raw Lambsquarters provide inadequate amounts of Energy and Omega 6 in 100 grams.