Comparing Nutrients in 1 kilogram Green Cauliflower VS Lemon Grass

Macros Ratio

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

Macro Nutrients

	Green Cauliflower	Lemon Grass	Recommended Dietary Allowance
Energy	10.7% 310kcal	34% 990kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	65% 1.04g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	47% 61g	195% 253g	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	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Green Cauliflower	Lemon Grass	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.96mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	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	143% 570μg	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	979% 881mg	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	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	Lemon Grass	Recommended Dietary Allowance
Calcium	33% 330mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	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	91% 7.3mg	1021% 81.7mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	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	88.6% 620mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	88.2% 3000mg	213% 7230mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	203% 22.3mg	11mg per day for Men 19-50 years
Water	24.3% 898g	19% 706g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Cauliflower VS Lemon Grass per 1 kg

Compare the macro and micronutrient content in 1 kg of Green Cauliflower 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 Green Cauliflower vs Lemon Grass :

• 1 kilogram of Green Cauliflower has 1.2 times more Vitamin B1, 13.9 times more Vitamin B5, 2.8 times more Vitamin B6 and 33.9 times more Vitamin C than Lemon Grass .
• While 1 kg of Raw Lemon Grass contains 1.3 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Green Cauliflower.
• 1 kilogram of Lemon Grass have insufficient amounts of Vitamin B5
• Both Raw Green Cauliflower 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 Green Cauliflower vs Lemon Grass :

• 1 kilogram of Green Cauliflower has 1.3 times more Water than Lemon Grass .
• While 1 kg of Raw Lemon Grass contains 2 times more Calcium, 6.5 times more Copper, 11.2 times more Iron, 3 times more Magnesium, 21.1 times more Manganese, 1.6 times more Phosphorus, 2.4 times more Potassium and 3.5 times more Zinc than Raw Green Cauliflower.
• Both Raw Green Cauliflower as well as Raw Lemon Grass lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Green Cauliflower has 3.4 times more Omega 3 and 1.6 times more Protein than Lemon Grass .
• While 1 kg of Raw Lemon Grass contains 3.2 times more Energy and 4.2 times more Carbohydrate than Raw Green Cauliflower.
• 1 kilogram of Green Cauliflower provide inadequate amounts of Energy
• 1 kilogram of Lemon Grass provide inadequate amounts of Omega 3
• Both Raw Green Cauliflower as well as Raw Lemon Grass provide inadequate amounts of Omega 6 in one kilogram.