Comparing Nutrients in 14 ounces Cooked Green Cauliflower with Salt VS Cooked Chinese Broccoli

Macros Ratio

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

Macro Nutrients

	Cooked Green Cauliflower with Salt	Cooked Chinese Broccoli	Recommended Dietary Allowance
Energy	4.38% 127kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	26.5% 0.42g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	11.6% 15g	130g per day for Men 19-50 years
Sugars	NA	4.6% 3.33g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	21.5% 12g	8.08% 4.52g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower with Salt	Cooked Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	36% 325μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	21.4% 0.28mg	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	98% 393μg	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	124% 112mg	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	NA	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	280% 337μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower with Salt	Cooked Chinese Broccoli	Recommended Dietary Allowance
Calcium	12.7% 127mg	39.7% 397mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	27% 0.24mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	41.8% 0.96mg	45.6% 1.05mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	32.5% 1103mg	30.5% 1036mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	68.5% 1028mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	9.6% 355g	10% 371g	3700g per day for Men 19-50 years

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

• Cooked Green Cauliflower with Salt has 1.6 times more Vitamin B3, 4.3 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.6 times more Vitamin C than Cooked Chinese Broccoli.
• While Cooked Chinese Broccoli contains 11.7 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.4 times more Vitamin B9 than Cooked Green Cauliflower with Salt.
• Both Cooked Green Cauliflower with Salt as well as Cooked Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Cooked Green Cauliflower with Salt has 1.3 times more Iron, 1.4 times more Phosphorus, 37 times more Sodium and 1.6 times more Zinc than Cooked Chinese Broccoli.
• While Cooked Chinese Broccoli contains 3.1 times more Calcium, 1.5 times more Copper and 1.6 times more Selenium than Cooked Green Cauliflower with Salt.
• Both Cooked Green Cauliflower with Salt and Cooked Chinese Broccoli have similar amounts of Magnesium, Manganese, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Green Cauliflower with Salt has 1.5 times more Energy, 1.6 times more Carbohydrate, 1.3 times more Fiber and 2.7 times more Protein than Cooked Chinese Broccoli.
• While Cooked Chinese Broccoli contains 2.4 times more Omega 3 than Cooked Green Cauliflower with Salt.
• Both Cooked Green Cauliflower with Salt as well as Cooked Chinese Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.