Comparing Nutrients in 300 calories Cooked Green Cauliflower with Salt VS Lemon Grass

Weight per 300 calories

• Cooked Green Cauliflower with Salt: 938g
• Lemon Grass: 303g

Raw Lemon Grass have 3.1 times more energy per unit of mass than Cooked Green Cauliflower with Salt, which is average in comparison to other foods. Cooked Green Cauliflower with Salt having low energy density.

Discover which food has more nutrients per 300 calories - Cooked Green Cauliflower with Salt or Lemon Grass ?

Macros Ratio

	Protein	Fat	Carbs
Cooked Green Cauliflower with Salt	30%	7%	63%
Lemon Grass	6%	4%	90%

Macro Nutrients

	Cooked Green Cauliflower with Salt	Lemon Grass	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	62.7% 1g	5.87% 0.094g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	2.46% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	59% 76.7g	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	81.4% 31g	NA	38g per day for Men 19-50 years
Protein	51% 28.5g	9.85% 5.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower with Salt	Lemon Grass	Recommended Dietary Allowance
Vitamin A	7.3% 65.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.7% 0.66mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72% 0.94mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	128% 6.4mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.93mg	18.6% 0.24mg	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	96% 384μg	57% 227μg	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	756% 681mg	8.75% 7.88mg	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	Lemon Grass	Recommended Dietary Allowance
Calcium	30% 300mg	19.7% 197mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	89.6% 0.81mg	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	84.4% 6.75mg	309% 24.8mg	8mg per day for Men 19-50 years
Magnesium	42.4% 178mg	43.3% 182mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	688% 16mg	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	76.3% 534mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	76.7% 2606mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	162% 2428mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	53.7% 5.9mg	61.4% 6.76mg	11mg per day for Men 19-50 years
Water	22.7% 839g	5.8% 214g	3700g per day for Men 19-50 years

Cooked Green Cauliflower With Salt VS Lemon Grass Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Green Cauliflower with Salt or Lemon Grass ?

Lets compare vitamin content per 300 calories of Cooked Green Cauliflower with Salt vs Lemon Grass :

• 300 calories of Cooked Green Cauliflower with Salt have more Vitamin A, 3.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.9 times more Vitamin B3, 42.1 times more Vitamin B5, 8 times more Vitamin B6, 1.7 times more Vitamin B9 and 86.4 times more Vitamin C than Lemon Grass .
• 300 calories of Lemon Grass have insufficient amounts of Vitamin A and Vitamin B5
• Both Cooked Green Cauliflower with Salt as well as Raw Lemon Grass have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Green Cauliflower with Salt vs Lemon Grass :

• 300 calories of Cooked Green Cauliflower with Salt have 1.5 times more Calcium, 1.7 times more Phosphorus, 3.5 times more Selenium, 133.5 times more Sodium and 3.9 times more Water than Lemon Grass .
• While 300 kcal of Raw Lemon Grass contain 2.1 times more Copper, 3.7 times more Iron and 7 times more Manganese than Cooked Green Cauliflower with Salt.
• Both Cooked Green Cauliflower with Salt and Lemon Grass contain similar levels of Magnesium, Potassium and Zinc per 300 calories.
• 300 calories of Lemon Grass lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Green Cauliflower with Salt have 10.7 times more Omega 3 and 5.2 times more Protein than Lemon Grass .
• While 300 kcal of Raw Lemon Grass contain 1.3 times more Carbohydrate than Cooked Green Cauliflower with Salt.
• Both Cooked Green Cauliflower with Salt and Lemon Grass offer comparable quantities of Energy per 300 calories.
• 300 calories of Lemon Grass provide inadequate amounts of Omega 3
• Both Cooked Green Cauliflower with Salt as well as Raw Lemon Grass provide inadequate amounts of Omega 6 in 300 calories.