Comparing Nutrients in 100 grams Cauliflower VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Cauliflower	Grape Leaves	Recommended Dietary Allowance
Energy	0.86% 25kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.2% 2.12g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	53.5% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	0.87% 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	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	8.7% 6.3g	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	29% 11g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Grape Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	153% 1376μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	14.8% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	30.8% 0.4mg	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	20.8% 83μg	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	12.3% 11mg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Grape Leaves	Recommended Dietary Allowance
Calcium	2.2% 22mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	46% 0.42mg	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	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	124% 2.86mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	8% 272mg	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	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	6.1% 0.67mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2% 73.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Grape Leaves per 100 g

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

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

• 100 grams of Cauliflower have 1.3 times more Vitamin B1, 2.9 times more Vitamin B5 and 4.3 times more Vitamin C than Grape Leaves.
• While 100 g of Raw Grape Leaves contain more Vitamin A, 5.9 times more Vitamin B2, 4.7 times more Vitamin B3, 2.2 times more Vitamin B6, 1.5 times more Vitamin B9, 25 times more Vitamin E and 7 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 Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Grape Leaves:

• 100 grams of Cauliflower have 3.3 times more Sodium and 1.3 times more Water than Grape Leaves.
• While 100 g of Raw Grape Leaves contain 16.5 times more Calcium, 10.6 times more Copper, 6.3 times more Iron, 6.3 times more Magnesium, 18.4 times more Manganese, 2.1 times more Phosphorus and 2.5 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Grape Leaves contain similar levels of Potassium per 100 grams.
• Both Raw Cauliflower as well as Raw Grape Leaves lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Grape Leaves contain 3.7 times more Energy, 7.6 times more Fat, 57.1 times more Omega 3, 3.5 times more Carbohydrate, 3.3 times more Sugars, 5.5 times more Fiber and 2.9 times more Protein than Raw Cauliflower.
• 100 grams of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Cauliflower as well as Raw Grape Leaves provide inadequate amounts of Omega 6 in 100 grams.