Comparing Nutrients in 1 kilogram Cooked Green Cauliflower VS Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Green Cauliflower	30%	7%	63%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Cooked Green Cauliflower	Green Cauliflower	Recommended Dietary Allowance
Energy	11% 320kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	67% 1.07g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	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	48.3% 62.8g	47% 61g	130g per day for Men 19-50 years
Sugars	43% 31g	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	87% 33g	84.2% 32g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	139% 6.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	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	103% 410μg	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	807% 726mg	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	2.67% 0.4mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	173% 208μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower	Green Cauliflower	Recommended Dietary Allowance
Calcium	32% 320mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	90% 7.2mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	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	81.4% 570mg	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	81.8% 2780mg	88.2% 3000mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	24% 895g	24.3% 898g	3700g per day for Men 19-50 years

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

• Raw Green Cauliflower contains 1.4 times more Vitamin B9 than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Raw Green Cauliflower have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K per 1 kg.
• Both Cooked Green Cauliflower as well as Raw Green Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Cooked Green Cauliflower has 1.3 times more Selenium than Raw Green Cauliflower.
• Both Cooked Green Cauliflower and Raw Green Cauliflower have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Cooked Green Cauliflower and Raw Green Cauliflower have similar amounts of macro-nutrients per 1 kg
• Both Cooked Green Cauliflower and Raw Green Cauliflower have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Cooked Green Cauliflower as well as Raw Green Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.