Comparing Nutrients in 1 kilogram Cauliflower VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Broccoli	27%	8%	65%

Macro Nutrients

	Cauliflower	Broccoli	Recommended Dietary Allowance
Energy	8.62% 250kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	51% 66.4g	130g per day for Men 19-50 years
Sugars	26.3% 19g	23.4% 17g	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	13.4% 9.7g	9.38% 6.8g	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	% 9.4g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1g	g per day for Men 19-50 years
Fiber	52.6% 20g	68.4% 26g	38g per day for Men 19-50 years
Protein	34.3% 19g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	135% 1.75mg	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	158% 630μg	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	536% 482mg	991% 892mg	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	5.33% 0.8mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Broccoli	Recommended Dietary Allowance
Calcium	22% 220mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	54.4% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	52.5% 4.2mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	91% 2.1mg	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	63% 440mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	25% 921g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin A, 1.4 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin C, 9.8 times more Vitamin E and 6.6 times more Vitamin K than Raw Cauliflower.
• Both Raw Cauliflower and Raw Broccoli have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Raw Cauliflower as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cauliflower vs Broccoli:

• Raw Broccoli contains 2.1 times more Calcium, 1.3 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 4.2 times more Selenium and 1.5 times more Zinc than Raw Cauliflower.
• Both Raw Cauliflower and Raw Broccoli have similar amounts of Potassium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cauliflower has 1.4 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Energy, 4.2 times more Omega 3, 1.3 times more Carbohydrate, 1.3 times more Fiber and 1.5 times more Protein than Raw Cauliflower.
• Both Raw Cauliflower and Raw Broccoli have similar amounts of Sugars per 1 kg.
• Both Raw Cauliflower as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.