Comparing Nutrients in 1 pound Cooked Green Cauliflower VS Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Green Cauliflower	30%	7%	63%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Cooked Green Cauliflower	Green Cauliflower	Recommended Dietary Allowance
Energy	5% 145kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	30.3% 0.49g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	0.77% 0.13g	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	21.2% 27.6g	130g per day for Men 19-50 years
Sugars	19.5% 14g	19% 13.7g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.93mg	77.5% 1mg	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	64.6% 259μg	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	444% 400mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.6% 94μg	76.4% 92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower	Green Cauliflower	Recommended Dietary Allowance
Calcium	14.5% 145mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	20.7% 0.19mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	48.7% 1.12mg	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	40% 281mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	40% 1361mg	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	6.96% 104mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	11% 406g	11% 407g	3700g per day for Men 19-50 years

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

• Raw Green Cauliflower contains 1.4 times more Vitamin B9 than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Raw Green Cauliflower have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K per 1 lb.
• Both Cooked Green Cauliflower as well as Raw Green Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Cooked Green Cauliflower has 1.3 times more Selenium than Raw Green Cauliflower.
• Both Cooked Green Cauliflower and Raw Green Cauliflower have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Cooked Green Cauliflower and Raw Green Cauliflower have similar amounts of macro-nutrients per 1 lb
• Both Cooked Green Cauliflower and Raw Green Cauliflower have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Cooked Green Cauliflower as well as Raw Green Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.