Comparing Nutrients in 500 calories Cooked Napa Cabbage VS Green Cauliflower

Weight per 500 calories

• Cooked Napa Cabbage: 4167g
• Green Cauliflower: 1613g

Raw Green Cauliflower has 2.6 times more energy per unit of mass than Cooked Napa Cabbage, which is low in comparison to other foods. Cooked Napa Cabbage having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Napa Cabbage or Green Cauliflower?

Macros Ratio

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

Macro Nutrients

	Cooked Napa Cabbage	Green Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	5% 4.84g	97g per day for Men 19-50 years
Saturated Fat	NA	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	NA	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	NA	2.75% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.5% 93g	75.6% 98g	130g per day for Men 19-50 years
Sugars	NA	67.4% 49g	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	NA	136% 51.6g	38g per day for Men 19-50 years
Protein	82% 46g	85% 47.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Napa Cabbage	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	60% 542μg	14.3% 129μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	225% 11.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	275% 3.6mg	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	448% 1792μg	230% 919μg	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	148% 133mg	1579% 1421mg	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	4.3% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	272% 326μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Napa Cabbage	Green Cauliflower	Recommended Dietary Allowance
Calcium	121% 1208mg	53.2% 532mg	1000mg per day for Men 19-50 years
Copper	444% 4mg	73.5% 0.66mg	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	385% 31mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	368% 8.46mg	173% 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	113% 792mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	107% 3625mg	142% 4839mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	17.6% 9.68μg	55μg per day for Men 19-50 years
Sodium	30.6% 458mg	24.7% 371mg	1500mg per day for Men 19-50 years
Zinc	53% 5.83mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	108% 4014g	39% 1448g	3700g per day for Men 19-50 years

Cooked Napa Cabbage VS Green Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Napa Cabbage or Green Cauliflower?

Lets compare vitamin content per 500 calories of Cooked Napa Cabbage vs Green Cauliflower:

• 500 calories of Cooked Napa Cabbage have 4.2 times more Vitamin A, 1.6 times more Vitamin B3 and 1.9 times more Vitamin B9 than Green Cauliflower.
• While 500 kcal of Raw Green Cauliflower contain 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.
• Both Cooked Napa Cabbage as well as Raw Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Napa Cabbage vs Green Cauliflower:

• 500 calories of Cooked Napa Cabbage have 2.3 times more Calcium, 6 times more Copper, 2.6 times more Iron, 2.1 times more Manganese, 1.7 times more Selenium, 1.2 times more Sodium and 2.8 times more Water than Green Cauliflower.
• While 500 kcal of Raw Green Cauliflower contain 1.3 times more Phosphorus, 1.3 times more Potassium and 1.8 times more Zinc than Cooked Napa Cabbage.
• Both Cooked Napa Cabbage and Green Cauliflower contain similar levels of Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Cooked Napa Cabbage and Raw Green Cauliflower have similar amounts of macro-nutrients per 500 kcal
• Both Cooked Napa Cabbage and Green Cauliflower offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.