Comparing Nutrients in 14 ounces Cooked Green Cauliflower VS Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Green Cauliflower	30%	7%	63%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Cooked Green Cauliflower	Green Cauliflower	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	26.5% 0.42g	25.8% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	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	19% 25g	18.6% 24g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	34.5% 13g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	21.5% 12g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	55.2% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	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	40.7% 163μg	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	320% 288mg	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	1.06% 0.16mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.8% 82.6μg	67% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower	Green Cauliflower	Recommended Dietary Allowance
Calcium	12.7% 127mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	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	35.7% 2.86mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	41.8% 0.96mg	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	32.3% 226mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	32.5% 1103mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	9.6% 355g	9.63% 356g	3700g per day for Men 19-50 years

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

• Raw Green Cauliflower contains 1.4 times more Vitamin B9 than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Raw Green Cauliflower have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K per 14 oz.
• Both Cooked Green Cauliflower as well as Raw Green Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Cooked Green Cauliflower has 1.3 times more Selenium than Raw Green Cauliflower.
• Both Cooked Green Cauliflower and Raw Green Cauliflower have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Cooked Green Cauliflower and Raw Green Cauliflower have similar amounts of macro-nutrients per 14 oz
• Both Cooked Green Cauliflower and Raw Green Cauliflower have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 14 oz.
• Both Cooked Green Cauliflower as well as Raw Green Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.