Comparing Nutrients in 1 kilogram Green Cauliflower VS Cooked Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Green Cauliflower	30%	7%	63%
Cooked Chinese Broccoli	17%	25%	58%

Macro Nutrients

	Green Cauliflower	Cooked Chinese Broccoli	Recommended Dietary Allowance
Energy	10.7% 310kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	7.42% 7.2g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	65% 1.04g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	4.47% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	29.3% 38g	130g per day for Men 19-50 years
Sugars	41.8% 30.3g	11.6% 8.4g	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	84.2% 32g	65.8% 25g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Green Cauliflower	Cooked Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	91% 820μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.96mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	54% 0.7mg	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	143% 570μg	248% 990μg	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	979% 881mg	313% 282mg	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	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	707% 848μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Cauliflower	Cooked Chinese Broccoli	Recommended Dietary Allowance
Calcium	33% 330mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	67.8% 0.61mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	115% 2.64mg	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	88.6% 620mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	88.2% 3000mg	76.8% 2610mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	24.3% 898g	25.3% 935g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Cauliflower VS Cooked Chinese Broccoli per 1 kg

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

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

• 1 kilogram of Green Cauliflower has 1.7 times more Vitamin B3, 4.4 times more Vitamin B5, 3.2 times more Vitamin B6 and 3.1 times more Vitamin C than Cooked Chinese Broccoli.
• While 1 kg of Cooked Chinese Broccoli contains 10.3 times more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B9, 12 times more Vitamin E and 4.2 times more Vitamin K than Raw Green Cauliflower.
• Both Green Cauliflower and Cooked Chinese Broccoli provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Green Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Green Cauliflower as well as Cooked Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Green Cauliflower has 1.3 times more Iron, 1.5 times more Phosphorus and 1.6 times more Zinc than Cooked Chinese Broccoli.
• While 1 kg of Cooked Chinese Broccoli contains 3 times more Calcium, 1.5 times more Copper and 2.2 times more Selenium than Raw Green Cauliflower.
• Both Green Cauliflower and Cooked Chinese Broccoli contain similar levels of Magnesium, Manganese, Potassium and Water per one kilogram.
• 1 kilogram of Green Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Green Cauliflower has 1.6 times more Carbohydrate, 3.6 times more Sugars, 1.3 times more Fiber and 2.6 times more Protein than Cooked Chinese Broccoli.
• While 1 kg of Cooked Chinese Broccoli contains 2.5 times more Omega 3 than Raw Green Cauliflower.
• Both Raw Green Cauliflower as well as Cooked Chinese Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.