Comparing Nutrients in 14 ounces Cooked Green Cauliflower with Salt VS Cooked Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cooked Green Cauliflower with Salt	30%	7%	63%
Cooked Napa Cabbage	30%	10%	60%

Macro Nutrients

	Cooked Green Cauliflower with Salt	Cooked Napa Cabbage	Recommended Dietary Allowance
Energy	4.38% 127kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	NA	32g per day for Men 19-50 years
Omega 3	26.5% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	6.8% 8.85g	130g per day for Men 19-50 years
Sugars	NA	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	34.5% 13g	NA	38g per day for Men 19-50 years
Protein	21.5% 12g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower with Salt	Cooked Napa Cabbage	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	11.3% 0.15mg	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	42.7% 171μg	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	14% 12.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower with Salt	Cooked Napa Cabbage	Recommended Dietary Allowance
Calcium	12.7% 127mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	42.3% 0.38mg	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	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	41.8% 0.96mg	35% 0.81mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	32.5% 1103mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	68.5% 1028mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	9.6% 355g	10.3% 382g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Green Cauliflower with Salt VS Cooked Napa Cabbage per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked Green Cauliflower with Salt vs Cooked Napa Cabbage:

• 14 ounces of Cooked Green Cauliflower with Salt have 14 times more Vitamin B1, 4 times more Vitamin B2, 1.5 times more Vitamin B3, 19.5 times more Vitamin B5, 5.6 times more Vitamin B6 and 22.7 times more Vitamin C than Cooked Napa Cabbage.
• Both Cooked Green Cauliflower with Salt and Cooked Napa Cabbage provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cooked Napa Cabbage have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B5
• Both Cooked Green Cauliflower with Salt as well as Cooked Napa Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Green Cauliflower with Salt vs Cooked Napa Cabbage:

• 14 ounces of Cooked Green Cauliflower with Salt have 2.4 times more Magnesium, 3 times more Phosphorus, 3.2 times more Potassium, 23.5 times more Sodium and 4.5 times more Zinc than Cooked Napa Cabbage.
• While 14 oz of Cooked Napa Cabbage contain 2.4 times more Copper than Cooked Green Cauliflower with Salt.
• Both Cooked Green Cauliflower with Salt and Cooked Napa Cabbage contain similar levels of Calcium, Iron, Manganese and Water per 14 ounces.
• 14 ounces of Cooked Napa Cabbage lack sufficient amounts of Magnesium and Zinc
• Both Cooked Green Cauliflower with Salt as well as Cooked Napa Cabbage lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Green Cauliflower with Salt have 2.8 times more Carbohydrate and 2.8 times more Protein than Cooked Napa Cabbage.
• 14 ounces of Cooked Napa Cabbage provide inadequate amounts of Carbohydrate and Protein
• Both Cooked Green Cauliflower with Salt as well as Cooked Napa Cabbage provide inadequate amounts of Energy in 14 ounces.