Comparing Nutrients in 100 grams Boiled Cauliflower VS Boiled Succotash with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Boiled Succotash with Salt	16%	6%	78%

Macro Nutrients

	Boiled Cauliflower	Boiled Succotash with Salt	Recommended Dietary Allowance
Energy	0.79% 23kcal	3.83% 111kcal	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	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	1.9% 0.32g	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	18.7% 24.4g	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	9.05% 5.07g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Boiled Succotash with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.67% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.56% 0.41mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	8.92% 0.12mg	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	8.25% 33μg	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	9.1% 8.2mg	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	Boiled Succotash with Salt	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	20% 0.18mg	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	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	33.4% 0.77mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	12% 410mg	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	17% 253mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.85% 68.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Boiled Succotash with Salt per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Cauliflower vs Boiled Succotash with Salt:

• 100 grams of Boiled Cauliflower have 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 5.4 times more Vitamin C than Boiled Succotash with Salt.
• While 100 g of Boiled and Drained Succotash with Salt contain 4 times more Vitamin B1, 1.8 times more Vitamin B2 and 3.2 times more Vitamin B3 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Boiled Succotash with Salt provide similar amounts of Vitamin B5 per 100 grams.
• Both Boiled and Drained Cauliflower as well as Boiled and Drained Succotash with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Cauliflower vs Boiled Succotash with Salt:

• 100 grams of Boiled Cauliflower have 1.4 times more Water than Boiled Succotash with Salt.
• While 100 g of Boiled and Drained Succotash with Salt contain 9.9 times more Copper, 4.8 times more Iron, 5.9 times more Magnesium, 5.8 times more Manganese, 3.7 times more Phosphorus, 2.9 times more Potassium, 16.9 times more Sodium and 3.7 times more Zinc than Boiled and Drained Cauliflower.
• 100 grams of Boiled Cauliflower lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Cauliflower as well as Boiled and Drained Succotash with Salt lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Cauliflower have 2.8 times more Omega 3 than Boiled Succotash with Salt.
• While 100 g of Boiled and Drained Succotash with Salt contain 4.8 times more Energy, 5.9 times more Carbohydrate and 2.8 times more Protein than Boiled and Drained Cauliflower.
• 100 grams of Boiled Cauliflower provide inadequate amounts of Energy
• Both Boiled and Drained Cauliflower as well as Boiled and Drained Succotash with Salt provide inadequate amounts of Omega 6 in 100 grams.