Comparing Nutrients in 1 kilogram Cooked Green Cauliflower with Salt VS Lemon Grass

Macros Ratio

	Protein	Fat	Carbs
Cooked Green Cauliflower with Salt	30%	7%	63%
Lemon Grass	6%	4%	90%

Macro Nutrients

	Cooked Green Cauliflower with Salt	Lemon Grass	Recommended Dietary Allowance
Energy	11% 320kcal	34% 990kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	67% 1.07g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	8.1% 1.38g	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	195% 253g	130g per day for Men 19-50 years
Sugars	NA	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	87% 33g	NA	38g per day for Men 19-50 years
Protein	54.3% 30.4g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower with Salt	Lemon Grass	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	61.5% 0.8mg	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	188% 750μg	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	29% 26mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower with Salt	Lemon Grass	Recommended Dietary Allowance
Calcium	32% 320mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	296% 2.66mg	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	1021% 81.7mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	2271% 52.2mg	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	144% 1010mg	700mg per day for Men 19-50 years
Potassium	81.8% 2780mg	213% 7230mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	203% 22.3mg	11mg per day for Men 19-50 years
Water	24% 895g	19% 706g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Green Cauliflower with Salt VS Lemon Grass per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Green Cauliflower with Salt versus 1 kg of Lemon Grass to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Green Cauliflower with Salt vs Lemon Grass :

• 1 kilogram of Cooked Green Cauliflower with Salt has 13.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 27.9 times more Vitamin C than Lemon Grass .
• While 1 kg of Raw Lemon Grass contains 1.4 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.8 times more Vitamin B9 than Cooked Green Cauliflower with Salt.
• Both Cooked Green Cauliflower with Salt and Lemon Grass provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Lemon Grass have insufficient amounts of Vitamin B5
• Both Cooked Green Cauliflower with Salt as well as Raw Lemon Grass have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Green Cauliflower with Salt vs Lemon Grass :

• 1 kilogram of Cooked Green Cauliflower with Salt has 43.2 times more Sodium and 1.3 times more Water than Lemon Grass .
• While 1 kg of Raw Lemon Grass contains 2 times more Calcium, 6.7 times more Copper, 11.3 times more Iron, 3.2 times more Magnesium, 21.6 times more Manganese, 1.8 times more Phosphorus, 2.6 times more Potassium and 3.5 times more Zinc than Cooked Green Cauliflower with Salt.
• Both Cooked Green Cauliflower with Salt as well as Raw Lemon Grass lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Green Cauliflower with Salt has 3.5 times more Omega 3 and 1.7 times more Protein than Lemon Grass .
• While 1 kg of Raw Lemon Grass contains 3.1 times more Energy and 4 times more Carbohydrate than Cooked Green Cauliflower with Salt.
• 1 kilogram of Cooked Green Cauliflower with Salt provide inadequate amounts of Energy
• 1 kilogram of Lemon Grass provide inadequate amounts of Omega 3
• Both Cooked Green Cauliflower with Salt as well as Raw Lemon Grass provide inadequate amounts of Omega 6 in one kilogram.