Comparing Nutrients in 300 calories Cooked Chinese Broccoli VS Green Cauliflower

Weight per 300 calories

• Cooked Chinese Broccoli: 1364g
• Green Cauliflower: 968g

Raw Green Cauliflower has 1.4 times more energy per unit of mass than Cooked Chinese Broccoli, which is low in comparison to other foods. Cooked Chinese Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Chinese Broccoli or Green Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Cooked Chinese Broccoli	Green Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	1.42% 0.45g	32g per day for Men 19-50 years
Omega 3	220% 3.5g	63% 1g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	45.3% 59g	130g per day for Men 19-50 years
Sugars	15.8% 11.5g	40.4% 29.3g	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	89.7% 34g	81.5% 31g	38g per day for Men 19-50 years
Protein	27.8% 15.5g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	124% 1118μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.96mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.4% 2.17mg	135% 6.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.4% 0.95mg	165% 2.15mg	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	338% 1350μg	138% 552μg	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	427% 385mg	947% 853mg	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	43.6% 6.55mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	964% 1156μg	163% 195μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Green Cauliflower	Recommended Dietary Allowance
Calcium	136% 1364mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	44% 0.4mg	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	95% 7.64mg	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	104% 2.4mg	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	80% 559mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	105% 3559mg	85.4% 2903mg	3400mg per day for Men 19-50 years
Selenium	32.2% 17.7μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	6.36% 95mg	15% 223mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	34.5% 1276g	23.5% 869g	3700g per day for Men 19-50 years

Cooked Chinese Broccoli VS Green Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Chinese Broccoli or Green Cauliflower?

Lets compare vitamin content per 300 calories of Cooked Chinese Broccoli vs Green Cauliflower:

• 300 calories of Cooked Chinese Broccoli have 14.4 times more Vitamin A, 1.7 times more Vitamin B1, 2 times more Vitamin B2, 2.4 times more Vitamin B9, 16.9 times more Vitamin E and 5.9 times more Vitamin K than Green Cauliflower.
• While 300 kcal of Raw Green Cauliflower contain 3.1 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.2 times more Vitamin C than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Green Cauliflower provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Green Cauliflower have insufficient amounts of Vitamin E
• Both Cooked Chinese Broccoli as well as Raw Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Chinese Broccoli vs Green Cauliflower:

• 300 calories of Cooked Chinese Broccoli have 4.3 times more Calcium, 2.1 times more Copper, 1.3 times more Magnesium, 1.5 times more Manganese, 1.2 times more Potassium, 3.1 times more Selenium and 1.5 times more Water than Green Cauliflower.
• While 300 kcal of Raw Green Cauliflower contain 2.3 times more Sodium than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Green Cauliflower contain similar levels of Iron, Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chinese Broccoli have 3.4 times more Fat, 3.5 times more Omega 3 and 3.7 times more Omega 6 than Green Cauliflower.
• While 300 kcal of Raw Green Cauliflower contain 2.6 times more Sugars and 1.8 times more Protein than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Green Cauliflower offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Green Cauliflower provide inadequate amounts of Omega 6