Comparing Nutrients in 1 kilogram Broccoli VS Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Broccoli	Green Cauliflower	Recommended Dietary Allowance
Energy	11.7% 340kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	51% 66.4g	47% 61g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	84.2% 32g	38g per day for Men 19-50 years
Protein	50.4% 28g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	139% 6.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Green Cauliflower	Recommended Dietary Allowance
Calcium	47% 470mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	91% 7.3mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	88.2% 3000mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	24% 893g	24.3% 898g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 3.9 times more Vitamin A, 19.5 times more Vitamin E and 5 times more Vitamin K than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 1.3 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Raw Green Cauliflower have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C per 1 kg.
• Both Raw Broccoli as well as Raw Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Green Cauliflower:

• Raw Broccoli has 1.4 times more Calcium, 4.2 times more Selenium and 1.4 times more Sodium than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 1.6 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Green Cauliflower have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Cauliflower contains 1.7 times more Omega 3 and 1.8 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Raw Green Cauliflower have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Raw Broccoli as well as Raw Green Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.