Comparing Nutrients in 500 calories Boiled Cauliflower VS Boiled Broccoli

Weight per 500 calories

• Boiled Cauliflower: 2174g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 1.5 times more energy per unit of mass than Boiled and Drained Cauliflower, which is low in comparison to other foods. Boiled Cauliflower having very low energy density.

Which food has more nutrients per 500 calories - Boiled Cauliflower or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Cauliflower	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.7% 89.3g	79% 103g	130g per day for Men 19-50 years
Sugars	62.4% 45.2g	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	132% 50g	124% 47g	38g per day for Men 19-50 years
Protein	71.4% 40g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	221% 11mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	289% 3.76mg	220% 2.86mg	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	239% 957μg	386% 1543μg	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	1070% 963mg	1030% 927mg	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	10% 1.52mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	250% 300μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Boiled Broccoli	Recommended Dietary Allowance
Calcium	34.8% 348mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	43.5% 0.39mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	87% 6.96mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	120% 2.77mg	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	99% 696mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	91% 3087mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	21.7% 326mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Cauliflower vs Boiled Broccoli:

• Boiled and Drained Cauliflower has 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 50.6 times more Vitamin A, 1.6 times more Vitamin B2, 1.6 times more Vitamin B9, 13.6 times more Vitamin E and 6.7 times more Vitamin K than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower and Boiled and Drained Broccoli have similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per 500 kcal.
• Both Boiled and Drained Cauliflower as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Cauliflower vs Boiled Broccoli:

• Boiled and Drained Cauliflower has 1.6 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Calcium, 2.2 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus, 1.4 times more Potassium, 1.8 times more Selenium, 1.8 times more Sodium and 1.7 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower and Boiled and Drained Broccoli have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Cauliflower has 1.7 times more Fat, 2.1 times more Omega 3, 1.5 times more Omega 6 and 2.3 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Cauliflower and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Boiled and Drained Cauliflower as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.