Comparing Nutrients in 1 kilogram Cooked Chinese Broccoli VS Cooked Green Cauliflower

Macros Ratio

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

Macro Nutrients

	Cooked Chinese Broccoli	Cooked Green Cauliflower	Recommended Dietary Allowance
Energy	7.6% 220kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	7.42% 7.2g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	67% 1.07g	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	43% 31g	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	65.8% 25g	87% 33g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Cooked Green Cauliflower	Recommended Dietary Allowance
Vitamin A	91% 820μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	158% 2.06mg	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	248% 990μg	103% 410μg	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	313% 282mg	807% 726mg	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	32% 4.8mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	707% 848μg	173% 208μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Cooked Green Cauliflower	Recommended Dietary Allowance
Calcium	100% 1000mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	44.4% 0.4mg	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	70% 5.6mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	105% 2.42mg	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	58.6% 410mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	76.8% 2610mg	81.8% 2780mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	25.3% 935g	24% 895g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chinese Broccoli VS Cooked Green Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chinese Broccoli versus 1 kg of Cooked Green Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chinese Broccoli vs Cooked Green Cauliflower:

• 1 kilogram of Cooked Chinese Broccoli has 11.7 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 2.4 times more Vitamin B9, 12 times more Vitamin E and 4.1 times more Vitamin K than Cooked Green Cauliflower.
• While 1 kg of Cooked Green Cauliflower contains 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.
• 1 kilogram of Cooked Green Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Chinese Broccoli as well as Cooked Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chinese Broccoli vs Cooked Green Cauliflower:

• 1 kilogram of Cooked Chinese Broccoli has 3.1 times more Calcium, 1.5 times more Copper and 1.6 times more Selenium than Cooked Green Cauliflower.
• While 1 kg of Cooked Green Cauliflower contains 1.3 times more Iron, 1.4 times more Phosphorus and 1.6 times more Zinc than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Cooked Green Cauliflower contain similar levels of Magnesium, Manganese, Potassium and Water per one kilogram.
• 1 kilogram of Cooked Green Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chinese Broccoli has 2.4 times more Omega 3 than Cooked Green Cauliflower.
• While 1 kg of Cooked Green Cauliflower contains 1.6 times more Carbohydrate, 3.7 times more Sugars, 1.3 times more Fiber and 2.7 times more Protein than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli as well as Cooked Green Cauliflower provide inadequate amounts of Energy and Omega 6 in one kilogram.