Comparing Nutrients in 100 grams Cauliflower VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Cauliflower	Canned Spinach	Recommended Dietary Allowance
Energy	0.86% 25kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	0.19% 0.033g	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	2.6% 3.4g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	0.55% 0.4g	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	6.3% 2.4g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Canned Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	54.4% 490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	1.33% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	0.94% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.7% 0.1mg	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	24.5% 98μg	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	16% 14.3mg	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	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	385% 462μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Canned Spinach	Recommended Dietary Allowance
Calcium	2.2% 22mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	20% 0.18mg	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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	26% 0.6mg	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	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.55% 1.4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Canned Spinach per 100 g

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

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

• 100 grams of Cauliflower have 3.1 times more Vitamin B1, 1.3 times more Vitamin B3, 14.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.4 times more Vitamin C than Canned Spinach.
• While 100 g of Canned Spinach, Solids with Salt contain more Vitamin A, 2.3 times more Vitamin B2, 1.7 times more Vitamin B9, 24.3 times more Vitamin E and 29.8 times more Vitamin K than Raw Cauliflower.
• 100 grams of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 100 grams of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Cauliflower as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Canned Spinach:

• 100 g of Canned Spinach, Solids with Salt contain 5.8 times more Calcium, 4.6 times more Copper, 5.5 times more Iron, 5.1 times more Magnesium, 3.9 times more Manganese, 2.3 times more Selenium, 10.7 times more Sodium and 1.7 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Canned Spinach contain similar levels of Phosphorus, Potassium and Water per 100 grams.
• 100 grams of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cauliflower have 1.5 times more Carbohydrate and 4.8 times more Sugars than Canned Spinach.
• While 100 g of Canned Spinach, Solids with Salt contain 11.9 times more Omega 3 and 1.5 times more Protein than Raw Cauliflower.
• Both Cauliflower and Canned Spinach offer comparable quantities of Fiber per 100 grams.
• 100 grams of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Canned Spinach, Solids with Salt provide inadequate amounts of Energy and Omega 6 in 100 grams.