Comparing Nutrients in 300 calories Boiled Cauliflower VS Cauliflower

Weight per 300 calories

• Boiled Cauliflower: 1304g
• 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 - Boiled Cauliflower or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled Cauliflower	Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.05% 5.87g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	2.85% 0.91g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	136% 2.18g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	3.84% 0.65g	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	41.2% 53.6g	46% 59.6g	130g per day for Men 19-50 years
Sugars	37.4% 27g	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	79% 30g	63% 24g	38g per day for Men 19-50 years
Protein	43% 24g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Cauliflower	Recommended Dietary Allowance
Vitamin A	1.45% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.63mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	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	143% 574μg	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	642% 578mg	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	6.1% 0.91mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	150% 180μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Cauliflower	Recommended Dietary Allowance
Calcium	21% 209mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	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	52% 4.17mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	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	59.6% 417mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	54.5% 1852mg	106% 3588mg	3400mg per day for Men 19-50 years
Selenium	14.2% 7.83μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	30% 1105g	3700g per day for Men 19-50 years

Boiled Cauliflower VS Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Cauliflower or Cauliflower?

Lets compare vitamin content per 300 calories of Boiled Cauliflower vs Cauliflower:

• Both Boiled and Drained Cauliflower and Raw Cauliflower have similar amounts of vitamins per 300 kcal
• Both Boiled Cauliflower and Cauliflower provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K per 300 calories.
• Both Boiled and Drained Cauliflower as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Cauliflower vs Cauliflower:

• 300 kcal of Raw Cauliflower contain 1.3 times more Calcium, 2 times more Copper, 1.5 times more Magnesium, 1.3 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Sodium and 1.5 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Cauliflower contain similar levels of Iron, Manganese, Selenium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Cauliflower have 1.7 times more Fat, 12.1 times more Omega 3 and 1.3 times more Fiber than Cauliflower.
• Both Boiled Cauliflower and Cauliflower offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 300 calories.
• Both Boiled and Drained Cauliflower as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 300 calories.