Comparing Nutrients in 1 kilogram Cauliflower VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Cauliflower	Broccoli Stalks	Recommended Dietary Allowance
Energy	8.62% 250kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	2.24% 0.38g	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	40.3% 52.4g	130g per day for Men 19-50 years
Sugars	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	NA	38g per day for Men 19-50 years
Protein	34.3% 19g	53.2% 30g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	122% 1.6mg	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	178% 710μg	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	1036% 932mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Broccoli Stalks	Recommended Dietary Allowance
Calcium	22% 220mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	50% 0.45mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	100% 2.3mg	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	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	25% 921g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Broccoli Stalks per 1 kg

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

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

• 1 kilogram of Cauliflower has 1.2 times more Vitamin B5 than Broccoli Stalks.
• While 1 kg of Raw Broccoli Stalks contains more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.9 times more Vitamin C than Raw Cauliflower.
• Both Cauliflower and Broccoli Stalks provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Broccoli Stalks:

• 1 kg of Raw Broccoli Stalks contains 2.2 times more Calcium, 2.1 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 5 times more Selenium and 1.5 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Broccoli Stalks contain similar levels of Copper, Potassium and Water per one kilogram.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Broccoli Stalks contains 8.6 times more Omega 3 and 1.6 times more Protein than Raw Cauliflower.
• Both Cauliflower and Broccoli Stalks offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Raw Broccoli Stalks provide inadequate amounts of Energy and Omega 6 in one kilogram.