Comparing Nutrients in 300 calories Green Cauliflower VS Cooked Napa Cabbage

Weight per 300 calories

• Green Cauliflower: 968g
• Cooked Napa Cabbage: 2500g

Green Cauliflower has 2.6 times more energy per 100g than Cooked Napa Cabbage. It has low energy density when compared to other foods. Cooked Napa Cabbage having very low energy density.

Discover which food has more nutrients per 300 calories - Green Cauliflower or Cooked Napa Cabbage?

Macros Ratio

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

Macro Nutrients

	Green Cauliflower	Cooked Napa Cabbage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	1.42% 0.45g	NA	32g per day for Men 19-50 years
Omega 3	63% 1g	NA	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	NA	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	43% 55.8g	130g per day for Men 19-50 years
Sugars	40.4% 29.3g	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	81.5% 31g	NA	38g per day for Men 19-50 years
Protein	51% 28.5g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Green Cauliflower	Cooked Napa Cabbage	Recommended Dietary Allowance
Vitamin A	8.6% 77.4μg	36% 325μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.74mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	71% 0.93mg	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	138% 552μg	269% 1075μg	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	947% 853mg	89% 80mg	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	2.6% 0.39mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 195μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Cauliflower	Cooked Napa Cabbage	Recommended Dietary Allowance
Calcium	32% 319mg	72.5% 725mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	267% 2.4mg	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	88.3% 7.06mg	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	221% 5.08mg	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	85.7% 600mg	68% 475mg	700mg per day for Men 19-50 years
Potassium	85.4% 2903mg	64% 2175mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	15% 223mg	18.3% 275mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.5% 869g	65% 2408g	3700g per day for Men 19-50 years

Green Cauliflower VS Cooked Napa Cabbage Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Green Cauliflower or Cooked Napa Cabbage?

Lets compare vitamin content per 300 calories of Green Cauliflower vs Cooked Napa Cabbage:

• 300 calories of Green Cauliflower have 6.2 times more Vitamin B1, 1.6 times more Vitamin B2, 7.7 times more Vitamin B5, 2.3 times more Vitamin B6 and 10.7 times more Vitamin C than Cooked Napa Cabbage.
• While 300 kcal of Cooked Napa Cabbage contain 4.2 times more Vitamin A, 1.6 times more Vitamin B3 and 1.9 times more Vitamin B9 than Raw Green Cauliflower.
• Both Raw Green Cauliflower as well as Cooked Napa Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Green Cauliflower vs Cooked Napa Cabbage:

• 300 calories of Green Cauliflower have 1.3 times more Phosphorus, 1.3 times more Potassium and 1.8 times more Zinc than Cooked Napa Cabbage.
• While 300 kcal of Cooked Napa Cabbage contain 2.3 times more Calcium, 6 times more Copper, 2.6 times more Iron, 2.1 times more Manganese, 1.7 times more Selenium and 2.8 times more Water than Raw Green Cauliflower.
• Both Green Cauliflower and Cooked Napa Cabbage contain similar levels of Magnesium and Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Raw Green Cauliflower and Cooked Napa Cabbage have similar amounts of macro-nutrients per 300 kcal
• Both Green Cauliflower and Cooked Napa Cabbage offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.