Comparing Nutrients in 1 kilogram Green Cauliflower VS Cooked Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Green Cauliflower	30%	7%	63%
Cooked Napa Cabbage	30%	10%	60%

Macro Nutrients

	Green Cauliflower	Cooked Napa Cabbage	Recommended Dietary Allowance
Energy	10.7% 310kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	NA	32g per day for Men 19-50 years
Omega 3	65% 1.04g	NA	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	17% 22.3g	130g per day for Men 19-50 years
Sugars	41.8% 30.3g	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	84.2% 32g	NA	38g per day for Men 19-50 years
Protein	52.7% 29.5g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Green Cauliflower	Cooked Napa Cabbage	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	29% 4.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.96mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	28.5% 0.37mg	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	108% 430μg	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	35.6% 32mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Cauliflower	Cooked Napa Cabbage	Recommended Dietary Allowance
Calcium	33% 330mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	107% 0.96mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	88.3% 2.03mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	88.2% 3000mg	25.6% 870mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	24.3% 898g	26% 963g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Cauliflower VS Cooked Napa Cabbage per 1 kg

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

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

• 1 kilogram of Green Cauliflower has 16 times more Vitamin B1, 4.1 times more Vitamin B2, 1.6 times more Vitamin B3, 19.9 times more Vitamin B5, 6 times more Vitamin B6, 1.3 times more Vitamin B9 and 27.5 times more Vitamin C than Cooked Napa Cabbage.
• 1 kilogram of Cooked Napa Cabbage have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B5
• Both Raw Green Cauliflower as well as Cooked Napa Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Green Cauliflower has 2.5 times more Magnesium, 1.2 times more Manganese, 3.3 times more Phosphorus, 3.4 times more Potassium and 4.6 times more Zinc than Cooked Napa Cabbage.
• While 1 kg of Cooked Napa Cabbage contains 2.3 times more Copper than Raw Green Cauliflower.
• Both Green Cauliflower and Cooked Napa Cabbage contain similar levels of Calcium, Iron and Water per one kilogram.
• 1 kilogram of Cooked Napa Cabbage lack sufficient amounts of Magnesium and Zinc
• Both Raw Green Cauliflower as well as Cooked Napa Cabbage lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Green Cauliflower has 2.7 times more Carbohydrate and 2.7 times more Protein than Cooked Napa Cabbage.
• 1 kilogram of Cooked Napa Cabbage provide inadequate amounts of Carbohydrate and Protein
• Both Raw Green Cauliflower as well as Cooked Napa Cabbage provide inadequate amounts of Energy in one kilogram.