Comparing Nutrients in 1 pound Cooked Green Cauliflower VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Green Cauliflower	30%	7%	63%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Cooked Green Cauliflower	Boiled Cauliflower	Recommended Dietary Allowance
Energy	5% 145kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	30.3% 0.49g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	19.5% 14g	13% 9.43g	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	39.4% 15g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.93mg	60.4% 0.78mg	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	46.5% 186μg	50% 200μg	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	366% 329mg	223% 201mg	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	1.2% 0.18mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.6% 94μg	52% 62.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	14.5% 145mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	9.07% 0.082mg	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	41% 3.27mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	26% 0.6mg	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	37% 259mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	6.96% 104mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 406g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Green Cauliflower VS Boiled Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Green Cauliflower vs Boiled Cauliflower:

• 1 pound of Cooked Green Cauliflower has 1.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 1.6 times more Vitamin C and 1.5 times more Vitamin K than Boiled Cauliflower.
• Both Cooked Green Cauliflower and Boiled Cauliflower provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• Both Cooked Green Cauliflower as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cooked Green Cauliflower vs Boiled Cauliflower:

• 1 pound of Cooked Green Cauliflower has 2 times more Calcium, 2.2 times more Copper, 2.3 times more Iron, 2.1 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium and 3.7 times more Zinc than Boiled Cauliflower.
• Both Cooked Green Cauliflower and Boiled Cauliflower contain similar levels of Water per one pound.
• 1 pound of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc
• Both Cooked Green Cauliflower as well as Boiled and Drained Cauliflower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Green Cauliflower has 1.5 times more Carbohydrate, 1.5 times more Sugars, 1.4 times more Fiber and 1.7 times more Protein than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 1.6 times more Omega 3 than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in one pound.