Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled Cauliflower	Cauliflower	Recommended Dietary Allowance
Energy	7.93% 230kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	28.7% 21g	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	60.5% 23g	52.6% 20g	38g per day for Men 19-50 years
Protein	33% 18.4g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Cauliflower	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	142% 1.84mg	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	110% 440μg	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	492% 443mg	536% 482mg	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	4.67% 0.7mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Cauliflower	Recommended Dietary Allowance
Calcium	16% 160mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	40% 3.2mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	67.4% 1.55mg	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	45.7% 320mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	25% 930g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Cauliflower per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Cauliflower vs Cauliflower:

• 1 kg of Raw Cauliflower contains 1.3 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Cauliflower provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C and Vitamin K per one kilogram.
• Both Boiled and Drained Cauliflower as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cauliflower vs Cauliflower:

• 1 kg of Raw Cauliflower contains 1.4 times more Calcium, 2.2 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 1.4 times more Phosphorus, 2.1 times more Potassium, 2 times more Sodium and 1.6 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Cauliflower contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc
• Both Boiled and Drained Cauliflower as well as Raw Cauliflower lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cauliflower has 11.1 times more Omega 3 than Cauliflower.
• Both Boiled Cauliflower and Cauliflower offer comparable quantities of Carbohydrate, Sugars, Fiber and Protein per one kilogram.
• 1 kilogram of Cauliflower provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in one kilogram.