Comparing Nutrients in 300 calories Salted Mustard Cabbage VS Cauliflower

Weight per 300 calories

• Salted Mustard Cabbage: 1071g
• Cauliflower: 1200g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Salted Mustard Cabbage or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Salted Mustard Cabbage	16%	3%	81%
Cauliflower	26%	8%	66%

Macro Nutrients

	Salted Mustard Cabbage	Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	46% 59.6g	130g per day for Men 19-50 years
Sugars	20.7% 15g	31.6% 23g	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	16% 11.6g	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	% 11.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	87.4% 33.2g	63% 24g	38g per day for Men 19-50 years
Protein	21% 11.8g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Salted Mustard Cabbage	Cauliflower	Recommended Dietary Allowance
Vitamin A	58.3% 525μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.2% 7.7mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	247% 3.2mg	170% 2.2mg	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	193% 771μg	171% 684μg	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	0% 0mg	643% 578mg	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	1.43% 0.21mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1032% 1239μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Mustard Cabbage	Cauliflower	Recommended Dietary Allowance
Calcium	71.8% 718mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.3% 12μg	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	94% 7.5mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	81% 1.86mg	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	41.3% 289mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	77.5% 2636mg	106% 3588mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.64μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	512% 7682mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	26.7% 987g	30% 1105g	3700g per day for Men 19-50 years

Salted Mustard Cabbage VS Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Salted Mustard Cabbage or Cauliflower?

Lets compare vitamin content per 300 calories of Salted Mustard Cabbage vs Cauliflower:

• 300 calories of Salted Mustard Cabbage have more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 6.7 times more Vitamin K than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 1.4 times more Vitamin B1, 4 times more Vitamin B5, more Vitamin C and 4.5 times more Vitamin E than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Cauliflower provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Salted Mustard Cabbage have insufficient amounts of Vitamin C and Vitamin E
• 300 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Salted Mustard Cabbage as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Salted Mustard Cabbage vs Cauliflower:

• 300 calories of Salted Mustard Cabbage have 2.7 times more Calcium, 1.5 times more Iron, 1.3 times more Manganese, 1.3 times more Selenium and 21.3 times more Sodium than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 1.3 times more Copper, 1.8 times more Phosphorus and 1.4 times more Potassium than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Cauliflower contain similar levels of Magnesium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Salted Mustard Cabbage have 1.5 times more Omega 3 and 1.4 times more Fiber than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 1.5 times more Sugars and 2 times more Protein than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Cauliflower offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Salted Mustard Cabbage as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 300 calories.