Comparing Nutrients in 100 calories Boiled Cauliflower VS Brewed Oolong Tea

Weight per 100 calories

• Boiled Cauliflower: 435g
• Brewed Oolong Tea: 10000g

Boiled Cauliflower has 23 times more energy per 100g than Brewed Oolong Tea. It has very low energy density when compared to other foods. Brewed Oolong Tea having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Cauliflower or Brewed Oolong Tea?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Brewed Oolong Tea	0%	0%	100%

Macro Nutrients

	Boiled Cauliflower	Brewed Oolong Tea	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.96g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0% 0g	32g per day for Men 19-50 years
Omega 3	45.4% 0.73g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.28% 0.22g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	11.5% 15g	130g per day for Men 19-50 years
Sugars	12.5% 9.04g	0% 0g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26.3% 10g	0% 0g	38g per day for Men 19-50 years
Protein	14.3% 8g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Brewed Oolong Tea	Recommended Dietary Allowance
Vitamin A	0.48% 4.35μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	0% 0mg	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	48% 191μg	0% 0μg	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	214% 193mg	0% 0mg	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	2.03% 0.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Brewed Oolong Tea	Recommended Dietary Allowance
Calcium	6.96% 69.6mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	8.7% 0.078mg	0% 0mg	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	17.4% 1.4mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	913% 21mg	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	20% 139mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	4.74% 2.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.35% 65.2mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	11% 404g	270% 9984g	3700g per day for Men 19-50 years

Boiled Cauliflower VS Brewed Oolong Tea Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Cauliflower or Brewed Oolong Tea?

Lets compare vitamin content per 100 calories of Boiled Cauliflower vs Brewed Oolong Tea:

• 100 calories of Boiled Cauliflower have more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Brewed Oolong Tea.
• While 100 kcal of Brewed Oolong Tea contain 3.4 times more Vitamin B3 than Boiled and Drained Cauliflower.
• 100 calories of Brewed Oolong Tea have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Cauliflower as well as Brewed Oolong Tea have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Cauliflower vs Brewed Oolong Tea:

• 100 calories of Boiled Cauliflower have more Copper, more Iron, 1.4 times more Phosphorus and more Selenium than Brewed Oolong Tea.
• While 100 kcal of Brewed Oolong Tea contain 1.4 times more Calcium, 2.6 times more Magnesium, 36.6 times more Manganese, 1.9 times more Potassium, 4.6 times more Sodium, 1.4 times more Zinc and 24.7 times more Water than Boiled and Drained Cauliflower.
• 100 calories of Brewed Oolong Tea lack sufficient amounts of Copper, Iron and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Cauliflower have more Fat, more Omega 3, more Sugars, more Fiber and more Protein than Brewed Oolong Tea.
• Both Boiled Cauliflower and Brewed Oolong Tea offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Brewed Oolong Tea provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Cauliflower as well as Brewed Oolong Tea provide inadequate amounts of Omega 6 in 100 calories.