Comparing Nutrients in 100 calories Green Cauliflower VS Lemon Grass

Weight per 100 calories

• Green Cauliflower: 323g
• Lemon Grass: 101g

Raw Lemon Grass have 3.2 times more energy per unit of mass than Raw Green Cauliflower, which is average in comparison to other foods. Green Cauliflower having low energy density.

Discover which food has more nutrients per 100 calories - Green Cauliflower or Lemon Grass ?

Macros Ratio

	Protein	Fat	Carbs
Green Cauliflower	30%	7%	63%
Lemon Grass	6%	4%	90%

Macro Nutrients

	Green Cauliflower	Lemon Grass	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	1.96% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	13.5% 9.77g	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	27% 10.3g	NA	38g per day for Men 19-50 years
Protein	17% 9.5g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Green Cauliflower	Lemon Grass	Recommended Dietary Allowance
Vitamin A	2.87% 26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	5.47% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.37mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	1% 0.051mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	6.2% 0.081mg	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	46% 184μg	19% 75.8μg	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	316% 284mg	2.9% 2.63mg	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	0.86% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.3% 65μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Cauliflower	Lemon Grass	Recommended Dietary Allowance
Calcium	10.6% 106mg	6.57% 65.7mg	1000mg per day for Men 19-50 years
Copper	14.7% 0.13mg	30% 0.27mg	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	29.4% 2.35mg	103% 8.25mg	8mg per day for Men 19-50 years
Magnesium	15.4% 64.5mg	14.4% 60.6mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	229% 5.28mg	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	28.6% 200mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.94μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	4.95% 74mg	0.4% 6.06mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	7.83% 290g	1.93% 71.3g	3700g per day for Men 19-50 years

Green Cauliflower VS Lemon Grass Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Green Cauliflower or Lemon Grass ?

Lets compare vitamin content per 100 calories of Green Cauliflower vs Lemon Grass :

• 100 calories of Green Cauliflower have more Vitamin A, 3.9 times more Vitamin B1, 2.4 times more Vitamin B2, 2.1 times more Vitamin B3, 44.5 times more Vitamin B5, 8.9 times more Vitamin B6, 2.4 times more Vitamin B9 and 108.2 times more Vitamin C than Lemon Grass .
• 100 calories of Lemon Grass have insufficient amounts of Vitamin A and Vitamin B5
• Both Raw Green Cauliflower as well as Raw Lemon Grass have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Green Cauliflower vs Lemon Grass :

• 100 calories of Green Cauliflower have 1.6 times more Calcium, 2 times more Phosphorus, 1.3 times more Potassium, 2.7 times more Selenium, 12.2 times more Sodium and 4.1 times more Water than Lemon Grass .
• While 100 kcal of Raw Lemon Grass contain 2 times more Copper, 3.5 times more Iron and 6.6 times more Manganese than Raw Green Cauliflower.
• Both Green Cauliflower and Lemon Grass contain similar levels of Magnesium and Zinc per 100 calories.
• 100 calories of Lemon Grass lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Green Cauliflower have 10.7 times more Omega 3 and 5.2 times more Protein than Lemon Grass .
• While 100 kcal of Raw Lemon Grass contain 1.3 times more Carbohydrate than Raw Green Cauliflower.
• Both Green Cauliflower and Lemon Grass offer comparable quantities of Energy per 100 calories.
• 100 calories of Lemon Grass provide inadequate amounts of Omega 3
• Both Raw Green Cauliflower as well as Raw Lemon Grass provide inadequate amounts of Omega 6 in 100 calories.