Comparing Nutrients in 500 calories Cooked Green Cauliflower VS Cooked Chinese Broccoli

Weight per 500 calories

• Cooked Green Cauliflower: 1563g
• Cooked Chinese Broccoli: 2273g

Cooked Green Cauliflower has 1.5 times more energy per 100g than Cooked Chinese Broccoli. It has low energy density when compared to other foods. Cooked Chinese Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Green Cauliflower or Cooked Chinese Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cooked Green Cauliflower	30%	7%	63%
Cooked Chinese Broccoli	17%	25%	58%

Macro Nutrients

	Cooked Green Cauliflower	Cooked Chinese Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5% 4.84g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	366% 5.86g	1.6g per day for Men 19-50 years
Omega 6	2.76% 0.47g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.5% 98g	66.6% 86.6g	130g per day for Men 19-50 years
Sugars	67.2% 48.8g	26.3% 19g	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	136% 51.6g	150% 57g	38g per day for Men 19-50 years
Protein	85% 47.5g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower	Cooked Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	12% 109μg	207% 1864μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	255% 3.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.5% 10.6mg	62% 9.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	213% 10.6mg	72.3% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	248% 3.2mg	122% 1.6mg	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	160% 641μg	563% 2250μg	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	1260% 1134mg	712% 641mg	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	4.17% 0.63mg	72.7% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	271% 325μg	1606% 1927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower	Cooked Chinese Broccoli	Recommended Dietary Allowance
Calcium	50% 500mg	227% 2273mg	1000mg per day for Men 19-50 years
Copper	69.4% 0.63mg	154% 1.4mg	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	141% 11.3mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	70.7% 297mg	97% 409mg	420mg per day for Men 19-50 years
Manganese	164% 3.8mg	261% 6mg	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	127% 891mg	133% 932mg	700mg per day for Men 19-50 years
Potassium	128% 4344mg	174% 5932mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	53.7% 29.5μg	55μg per day for Men 19-50 years
Sodium	24% 359mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	89.5% 9.84mg	80.6% 8.86mg	11mg per day for Men 19-50 years
Water	37.8% 1398g	57.5% 2126g	3700g per day for Men 19-50 years

Cooked Green Cauliflower VS Cooked Chinese Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Green Cauliflower or Cooked Chinese Broccoli?

Lets compare vitamin content per 500 calories of Cooked Green Cauliflower vs Cooked Chinese Broccoli:

• 500 calories of Cooked Green Cauliflower have 2.9 times more Vitamin B5, 2 times more Vitamin B6 and 1.8 times more Vitamin C than Cooked Chinese Broccoli.
• While 500 kcal of Cooked Chinese Broccoli contain 17 times more Vitamin A, 2 times more Vitamin B1, 2.1 times more Vitamin B2, 3.5 times more Vitamin B9, 17.5 times more Vitamin E and 5.9 times more Vitamin K than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Cooked Chinese Broccoli provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Cooked Green Cauliflower have insufficient amounts of Vitamin E
• Both Cooked Green Cauliflower as well as Cooked Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Green Cauliflower vs Cooked Chinese Broccoli:

• 500 calories of Cooked Green Cauliflower have 2.3 times more Sodium than Cooked Chinese Broccoli.
• While 500 kcal of Cooked Chinese Broccoli contain 4.5 times more Calcium, 2.2 times more Copper, 1.4 times more Magnesium, 1.6 times more Manganese, 1.4 times more Potassium, 2.4 times more Selenium and 1.5 times more Water than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Cooked Chinese Broccoli contain similar levels of Iron, Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Green Cauliflower have 2.6 times more Sugars and 1.8 times more Protein than Cooked Chinese Broccoli.
• While 500 kcal of Cooked Chinese Broccoli contain 3.4 times more Fat, 3.5 times more Omega 3 and 3.7 times more Omega 6 than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Cooked Chinese Broccoli offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Cooked Green Cauliflower provide inadequate amounts of Omega 6