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

Macros Ratio

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

Macro Nutrients

	Cooked Green Cauliflower with Salt	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	0.61% 0.19g	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	NA	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 with Salt	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	67% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower with Salt	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	68.5% 1028mg	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

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

Compare the macro and micronutrient content in 14 oz of Cooked Green Cauliflower with Salt 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 Green Cauliflower with Salt vs Green Cauliflower:

• 14 oz of Raw Green Cauliflower contain 1.4 times more Vitamin B9 than Cooked Green Cauliflower with Salt.
• Both Cooked Green Cauliflower with Salt and Green Cauliflower provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per 14 ounces.
• Both Cooked Green Cauliflower with Salt as well as Raw Green Cauliflower 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 Green Cauliflower:

• 14 ounces of Cooked Green Cauliflower with Salt have 11.3 times more Sodium than Green Cauliflower.
• Both Cooked Green Cauliflower with Salt and Green Cauliflower contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 14 ounces.
• Both Cooked Green Cauliflower with Salt as well as Raw Green Cauliflower lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• Both Cooked Green Cauliflower with Salt and Raw Green Cauliflower have similar amounts of macro-nutrients per 14 oz
• Both Cooked Green Cauliflower with Salt and Green Cauliflower offer comparable quantities of Omega 3, Carbohydrate, Fiber and Protein per 14 ounces.
• Both Cooked Green Cauliflower with Salt as well as Raw Green Cauliflower provide inadequate amounts of Energy and Omega 6 in 14 ounces.