Comparing Nutrients in 1 pound Cooked Green Cauliflower with Salt VS Cooked Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cooked Green Cauliflower with Salt	30%	7%	63%
Cooked Napa Cabbage	30%	10%	60%

Macro Nutrients

	Cooked Green Cauliflower with Salt	Cooked Napa Cabbage	Recommended Dietary Allowance
Energy	5% 145kcal	1.88% 54.4kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	NA	32g per day for Men 19-50 years
Omega 3	30.3% 0.49g	NA	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	NA	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	7.8% 10g	130g per day for Men 19-50 years
Sugars	NA	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	39.4% 15g	NA	38g per day for Men 19-50 years
Protein	24.6% 13.8g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower with Salt	Cooked Napa Cabbage	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.93mg	13% 0.17mg	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	48.8% 195μg	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	16% 14.5mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower with Salt	Cooked Napa Cabbage	Recommended Dietary Allowance
Calcium	14.5% 145mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	48.4% 0.44mg	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	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	40% 0.92mg	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	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11% 406g	12% 437g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Green Cauliflower with Salt VS Cooked Napa Cabbage per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Green Cauliflower with Salt vs Cooked Napa Cabbage:

• 1 pound of Cooked Green Cauliflower with Salt has 14 times more Vitamin B1, 4 times more Vitamin B2, 1.5 times more Vitamin B3, 19.5 times more Vitamin B5, 5.6 times more Vitamin B6 and 22.7 times more Vitamin C than Cooked Napa Cabbage.
• Both Cooked Green Cauliflower with Salt and Cooked Napa Cabbage provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cooked Napa Cabbage have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B5
• Both Cooked Green Cauliflower with Salt as well as Cooked Napa Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Green Cauliflower with Salt vs Cooked Napa Cabbage:

• 1 pound of Cooked Green Cauliflower with Salt has 2.4 times more Magnesium, 3 times more Phosphorus, 3.2 times more Potassium, 23.5 times more Sodium and 4.5 times more Zinc than Cooked Napa Cabbage.
• While 1 lb of Cooked Napa Cabbage contains 2.4 times more Copper than Cooked Green Cauliflower with Salt.
• Both Cooked Green Cauliflower with Salt and Cooked Napa Cabbage contain similar levels of Calcium, Iron, Manganese and Water per one pound.
• 1 pound of Cooked Napa Cabbage lack sufficient amounts of Magnesium and Zinc
• Both Cooked Green Cauliflower with Salt as well as Cooked Napa Cabbage lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Green Cauliflower with Salt has 2.8 times more Carbohydrate and 2.8 times more Protein than Cooked Napa Cabbage.
• 1 pound of Cooked Napa Cabbage provide inadequate amounts of Carbohydrate and Protein
• Both Cooked Green Cauliflower with Salt as well as Cooked Napa Cabbage provide inadequate amounts of Energy in one pound.