Comparing Nutrients in 14 ounces Boiled Broccoli VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Boiled Broccoli	Boiled Cauliflower	Recommended Dietary Allowance
Energy	4.8% 139kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	11.4% 8.26g	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	24% 9.13g	38g per day for Men 19-50 years
Protein	17% 9.45g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	34% 306μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	40.3% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	53% 0.69mg	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	107% 429μg	43.7% 175μg	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	286% 258mg	195% 176mg	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	38.4% 5.75mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	45.6% 54.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	16% 159mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	22.8% 0.52mg	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	38% 266mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9.98% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Boiled Cauliflower:

• Boiled and Drained Broccoli has 77 times more Vitamin A, 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 2.5 times more Vitamin B9, 1.5 times more Vitamin C, 20.7 times more Vitamin E and 10.2 times more Vitamin K than Boiled and Drained Cauliflower.
• Both Boiled and Drained Broccoli and Boiled and Drained Cauliflower have similar amounts of Vitamin B6 per 14 oz.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Boiled Cauliflower:

• Boiled and Drained Broccoli has 2.5 times more Calcium, 3.4 times more Copper, 2.1 times more Iron, 2.3 times more Magnesium, 1.5 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Potassium, 2.7 times more Selenium, 2.7 times more Sodium and 2.6 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled and Drained Broccoli and Boiled and Drained Cauliflower have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 1.5 times more Energy, 1.7 times more Carbohydrate, 1.4 times more Fiber and 1.3 times more Protein than Boiled and Drained Cauliflower.
• While Boiled and Drained Cauliflower contains 1.4 times more Omega 3 and 1.5 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.