Comparing Nutrients in 14 ounces Cooked Chinese Broccoli VS Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Cooked Chinese Broccoli	Green Cauliflower	Recommended Dietary Allowance
Energy	3% 87.3kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	25.8% 0.41g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	18.6% 24g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	16.6% 12g	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	26% 9.92g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	8.08% 4.52g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	36% 325μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	55.2% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	67.8% 0.88mg	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	98% 393μg	56.6% 226μg	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	124% 112mg	389% 350mg	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	12.7% 1.9mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	280% 337μg	67% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Green Cauliflower	Recommended Dietary Allowance
Calcium	39.7% 397mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	18% 0.16mg	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	27.8% 2.22mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	45.6% 1.05mg	42.6% 0.98mg	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	23.2% 163mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	30.5% 1036mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	10% 371g	9.63% 356g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chinese Broccoli VS Green Cauliflower per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chinese Broccoli versus 14 oz of Green Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chinese Broccoli vs Green Cauliflower:

• 14 ounces of Cooked Chinese Broccoli have 10.3 times more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B9, 12 times more Vitamin E and 4.2 times more Vitamin K than Green Cauliflower.
• While 14 oz of Raw Green Cauliflower contain 1.7 times more Vitamin B3, 4.4 times more Vitamin B5, 3.2 times more Vitamin B6 and 3.1 times more Vitamin C than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Green Cauliflower provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Green Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Chinese Broccoli as well as Raw Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chinese Broccoli vs Green Cauliflower:

• 14 ounces of Cooked Chinese Broccoli have 3 times more Calcium, 1.5 times more Copper and 2.2 times more Selenium than Green Cauliflower.
• While 14 oz of Raw Green Cauliflower contain 1.3 times more Iron, 1.5 times more Phosphorus and 1.6 times more Zinc than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Green Cauliflower contain similar levels of Magnesium, Manganese, Potassium and Water per 14 ounces.
• 14 ounces of Green Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chinese Broccoli have 2.5 times more Omega 3 than Green Cauliflower.
• While 14 oz of Raw Green Cauliflower contain 1.6 times more Carbohydrate, 3.6 times more Sugars, 1.3 times more Fiber and 2.6 times more Protein than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli as well as Raw Green Cauliflower provide inadequate amounts of Energy and Omega 6 in 14 ounces.