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

Macros Ratio

	Protein	Fat	Carbs
Cooked Green Cauliflower with Salt	30%	7%	63%
Lemon Grass	6%	4%	90%

Macro Nutrients

	Cooked Green Cauliflower with Salt	Lemon Grass	Recommended Dietary Allowance
Energy	4.38% 127kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	26.5% 0.42g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	3.22% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	77.3% 100g	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	13% 7.22g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower with Salt	Lemon Grass	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	24.4% 0.32mg	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	74.4% 298μg	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	11.5% 10.3mg	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	Lemon Grass	Recommended Dietary Allowance
Calcium	12.7% 127mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	117% 1.06mg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	41.8% 0.96mg	901% 20.7mg	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	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	32.5% 1103mg	84.4% 2870mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	68.5% 1028mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	80.5% 8.85mg	11mg per day for Men 19-50 years
Water	9.6% 355g	7.57% 280g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Cooked Green Cauliflower with Salt have 13.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 27.9 times more Vitamin C than Lemon Grass .
• While 14 oz of Raw Lemon Grass contain 1.4 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.8 times more Vitamin B9 than Cooked Green Cauliflower with Salt.
• Both Cooked Green Cauliflower with Salt and Lemon Grass provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Lemon Grass have insufficient amounts of Vitamin B5
• Both Cooked Green Cauliflower with Salt as well as Raw Lemon Grass 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 Lemon Grass :

• 14 ounces of Cooked Green Cauliflower with Salt have 43.2 times more Sodium and 1.3 times more Water than Lemon Grass .
• While 14 oz of Raw Lemon Grass contain 2 times more Calcium, 6.7 times more Copper, 11.3 times more Iron, 3.2 times more Magnesium, 21.6 times more Manganese, 1.8 times more Phosphorus, 2.6 times more Potassium and 3.5 times more Zinc than Cooked Green Cauliflower with Salt.
• Both Cooked Green Cauliflower with Salt as well as Raw Lemon Grass lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Green Cauliflower with Salt have 3.5 times more Omega 3 and 1.7 times more Protein than Lemon Grass .
• While 14 oz of Raw Lemon Grass contain 3.1 times more Energy and 4 times more Carbohydrate than Cooked Green Cauliflower with Salt.
• 14 ounces of Cooked Green Cauliflower with Salt provide inadequate amounts of Energy
• 14 ounces of Lemon Grass provide inadequate amounts of Omega 3
• Both Cooked Green Cauliflower with Salt as well as Raw Lemon Grass provide inadequate amounts of Omega 6 in 14 ounces.