Comparing Nutrients in 1 kilogram Cooked Chinese Broccoli VS Green Cauliflower

Macros Ratio

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

Macro Nutrients

	Cooked Chinese Broccoli	Green Cauliflower	Recommended Dietary Allowance
Energy	7.6% 220kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	7.42% 7.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	1.7% 0.29g	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	47% 61g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	41.8% 30.3g	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	84.2% 32g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	91% 820μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	139% 6.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	171% 2.22mg	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	143% 570μg	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	979% 881mg	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	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Green Cauliflower	Recommended Dietary Allowance
Calcium	100% 1000mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	45.6% 0.41mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	107% 2.47mg	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	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	76.8% 2610mg	88.2% 3000mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	11% 6μg	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	58% 6.4mg	11mg per day for Men 19-50 years
Water	25.3% 935g	24.3% 898g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Chinese Broccoli versus 1 kg of 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 Green Cauliflower:

• 1 kilogram of Cooked Chinese Broccoli has 10.3 times more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B9, 12 times more Vitamin E and 4.2 times more Vitamin K than Green Cauliflower.
• While 1 kg of Raw Green Cauliflower contains 1.7 times more Vitamin B3, 4.4 times more Vitamin B5, 3.2 times more Vitamin B6 and 3.1 times more Vitamin C than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Green Cauliflower provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Green Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Chinese Broccoli as well as Raw Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Chinese Broccoli has 3 times more Calcium, 1.5 times more Copper and 2.2 times more Selenium than Green Cauliflower.
• While 1 kg of Raw Green Cauliflower contains 1.3 times more Iron, 1.5 times more Phosphorus and 1.6 times more Zinc than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Green Cauliflower contain similar levels of Magnesium, Manganese, Potassium and Water per one kilogram.
• 1 kilogram of Green Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chinese Broccoli has 2.5 times more Omega 3 than Green Cauliflower.
• While 1 kg of Raw Green Cauliflower contains 1.6 times more Carbohydrate, 3.6 times more Sugars, 1.3 times more Fiber and 2.6 times more Protein than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli as well as Raw Green Cauliflower provide inadequate amounts of Energy and Omega 6 in one kilogram.