Comparing Nutrients in 100 grams Cauliflower VS Canned Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Cauliflower	Canned Grape Leaves	Recommended Dietary Allowance
Energy	0.86% 25kcal	2.38% 69kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	52.7% 0.84g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.82% 4.97g	9% 11.7g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	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	1.34% 0.97g	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	% 0.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	26% 9.9g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	7.63% 4.27g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	29.2% 263μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	5.33% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	85.4% 4.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	10.5% 0.14mg	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	14.3% 57μg	19.5% 78μg	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	53.6% 48.2mg	12.6% 11.3mg	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	0.53% 0.08mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	81% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	2.2% 22mg	29% 289mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	205% 1.84mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	5.25% 0.42mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	12.6% 0.29mg	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	6.3% 44mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	0.85% 29mg	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	2% 30mg	190% 2853mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.06% 76g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Canned Grape Leaves per 100 g

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

Lets compare vitamin content per 100 grams of Cauliflower vs Canned Grape Leaves:

• 100 grams of Cauliflower have 1.4 times more Vitamin B6 and 4.3 times more Vitamin C than Canned Grape Leaves.
• While 100 g of Canned Grape Leaves contain more Vitamin A, 1.3 times more Vitamin B1, 6.1 times more Vitamin B2, 8.9 times more Vitamin B3, 6.4 times more Vitamin B5, 1.4 times more Vitamin B9, 22.4 times more Vitamin E and 6.3 times more Vitamin K than Raw Cauliflower.
• 100 grams of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Cauliflower as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Canned Grape Leaves:

• 100 grams of Cauliflower have 1.3 times more Phosphorus, 10.3 times more Potassium and 1.2 times more Water than Canned Grape Leaves.
• While 100 g of Canned Grape Leaves contain 13.1 times more Calcium, 47.2 times more Copper, 7.1 times more Iron, 1.9 times more Manganese, 95.1 times more Sodium and 1.5 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Canned Grape Leaves contain similar levels of Magnesium per 100 grams.
• 100 grams of Canned Grape Leaves lack sufficient amounts of Potassium
• Both Raw Cauliflower as well as Canned Grape Leaves lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Canned Grape Leaves contain 2.8 times more Energy, 7 times more Fat, 56.2 times more Omega 3, 2.4 times more Carbohydrate, 5 times more Fiber and 2.2 times more Protein than Raw Cauliflower.
• 100 grams of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Cauliflower as well as Canned Grape Leaves provide inadequate amounts of Omega 6 in 100 grams.