Comparing Nutrients in 100 grams Boiled Cauliflower VS Sprouted Radish Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Sprouted Radish Seeds	29%	43%	28%

Macro Nutrients

	Boiled Cauliflower	Sprouted Radish Seeds	Recommended Dietary Allowance
Energy	0.79% 23kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	2.6% 2.53g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	2.4% 0.41g	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	2.77% 3.6g	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	NA	38g per day for Men 19-50 years
Protein	3.3% 1.84g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Sprouted Radish Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.56% 0.41mg	18% 2.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	22% 0.29mg	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	23.8% 95μg	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	32% 29mg	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	Sprouted Radish Seeds	Recommended Dietary Allowance
Calcium	1.6% 16mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	13.3% 0.12mg	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	10.8% 0.86mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	11.3% 0.26mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	2.53% 86mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Sprouted Radish Seeds per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Cauliflower vs Sprouted Radish Seeds:

• 100 grams of Boiled Cauliflower have 1.5 times more Vitamin C than Sprouted Radish Seeds.
• While 100 g of Raw Sprouted Radish Seeds contain 20 times more Vitamin A, 2.4 times more Vitamin B1, 2 times more Vitamin B2, 7 times more Vitamin B3, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.2 times more Vitamin B9 than Boiled and Drained Cauliflower.
• 100 grams of Boiled Cauliflower have insufficient amounts of Vitamin A
• Both Boiled and Drained Cauliflower as well as Raw Sprouted Radish Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Cauliflower vs Sprouted Radish Seeds:

• 100 grams of Boiled Cauliflower have 1.7 times more Potassium than Sprouted Radish Seeds.
• While 100 g of Raw Sprouted Radish Seeds contain 3.2 times more Calcium, 6.7 times more Copper, 2.7 times more Iron, 4.9 times more Magnesium, 2 times more Manganese, 3.5 times more Phosphorus and 3.3 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Sprouted Radish Seeds 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 Sprouted Radish Seeds lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Sprouted Radish Seeds contain 5.6 times more Fat, 11 times more Saturated Fat, 4.3 times more Omega 3, 8.2 times more Omega 6 and 2.1 times more Protein than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Sprouted Radish Seeds offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Boiled Cauliflower provide inadequate amounts of Omega 6
• Both Boiled and Drained Cauliflower as well as Raw Sprouted Radish Seeds provide inadequate amounts of Energy in 100 grams.