Comparing Nutrients in 500 calories Boiled Cauliflower VS Broccoli

Weight per 500 calories

• Boiled Cauliflower: 2174g
• Broccoli: 1471g

Raw 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 Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Cauliflower	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	4.24% 0.72g	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	75% 98g	130g per day for Men 19-50 years
Sugars	62.4% 45.2g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	132% 50g	101% 38.2g	38g per day for Men 19-50 years
Protein	71.4% 40g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Broccoli	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	221% 11mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	289% 3.76mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	250% 300μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Broccoli	Recommended Dietary Allowance
Calcium	34.8% 348mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	43.5% 0.39mg	80% 0.72mg	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	87% 6.96mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	134% 3.1mg	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	139% 971mg	700mg per day for Men 19-50 years
Potassium	91% 3087mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	21.7% 326mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Boiled and Drained Cauliflower has 1.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 21 times more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin C, 7.5 times more Vitamin E and 5 times more Vitamin K than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Boiled and Drained Cauliflower as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Cauliflower vs Broccoli:

• Boiled and Drained Cauliflower has 1.5 times more Water than Raw Broccoli.
• While Raw Broccoli contains 2 times more Calcium, 1.8 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium, 2.8 times more Selenium, 1.5 times more Sodium and 1.6 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower and Raw Broccoli have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Cauliflower has 1.8 times more Fat, 3.9 times more Omega 3, 1.5 times more Omega 6, 1.8 times more Sugars and 1.3 times more Fiber than Raw Broccoli.
• Both Boiled and Drained Cauliflower and Raw Broccoli have similar amounts of Energy, Saturated Fat, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Cauliflower as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.