Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Frozen Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Boiled Cauliflower	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	7.93% 230kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	1.6% 0.27g	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	26.2% 34g	130g per day for Men 19-50 years
Sugars	28.7% 21g	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	60.5% 23g	87% 33g	38g per day for Men 19-50 years
Protein	33% 18.4g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	287% 2580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	101% 1.3mg	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	345% 1380μg	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	281% 253mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	16% 160mg	116% 1160mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	74.4% 0.67mg	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	40% 3.2mg	161% 13mg	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	147% 3.4mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	50% 1700mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	25% 930g	25% 932g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Frozen Mustard Greens per 1 kg

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

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

• 1 kilogram of Boiled Cauliflower has 1.3 times more Vitamin B3, 26.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.8 times more Vitamin C than Frozen Mustard Greens.
• While 1 kg of Frozen Mustard Greens, Unprepared contains 258 times more Vitamin A and 3.1 times more Vitamin B9 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Frozen Mustard Greens provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin A
• 1 kilogram of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Boiled and Drained Cauliflower as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cauliflower vs Frozen Mustard Greens:

• 1 kg of Frozen Mustard Greens, Unprepared contains 7.3 times more Calcium, 3.7 times more Copper, 4 times more Iron, 1.7 times more Magnesium, 2.6 times more Manganese and 1.4 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Frozen Mustard Greens contain similar levels of Phosphorus, Potassium 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 Frozen Mustard Greens, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cauliflower has 7 times more Omega 3 and 1.2 times more Carbohydrate than Frozen Mustard Greens.
• While 1 kg of Frozen Mustard Greens, Unprepared contains 1.4 times more Fiber and 1.4 times more Protein than Boiled and Drained Cauliflower.
• 1 kilogram of Frozen Mustard Greens provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Frozen Mustard Greens, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.