Comparing Nutrients in 500 calories Green Cauliflower VS Cooked Chinese Broccoli

Weight per 500 calories

• Green Cauliflower: 1613g
• Cooked Chinese Broccoli: 2273g

Green Cauliflower has 1.4 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 - Green Cauliflower or Cooked Chinese Broccoli?

Macros Ratio

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

Macro Nutrients

	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	2.37% 0.76g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	366% 5.86g	1.6g per day for Men 19-50 years
Omega 6	2.75% 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	75.6% 98g	66.6% 86.6g	130g per day for Men 19-50 years
Sugars	67.4% 49g	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% 47.6g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Green Cauliflower	Cooked Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	14.3% 129μg	207% 1864μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	255% 3.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	62% 9.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	225% 11.2mg	72.3% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.6mg	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	230% 919μg	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	1579% 1421mg	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	4.3% 0.65mg	72.7% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	272% 326μg	1606% 1927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Cauliflower	Cooked Chinese Broccoli	Recommended Dietary Allowance
Calcium	53.2% 532mg	227% 2273mg	1000mg per day for Men 19-50 years
Copper	73.5% 0.66mg	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	147% 11.8mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	97% 409mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	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	143% 1000mg	133% 932mg	700mg per day for Men 19-50 years
Potassium	142% 4839mg	174% 5932mg	3400mg per day for Men 19-50 years
Selenium	17.6% 9.68μg	53.7% 29.5μg	55μg per day for Men 19-50 years
Sodium	24.7% 371mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	80.6% 8.86mg	11mg per day for Men 19-50 years
Water	39% 1448g	57.5% 2126g	3700g per day for Men 19-50 years

Green Cauliflower VS Cooked Chinese Broccoli Nutrients Per 500 Kcal

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

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

• 500 calories of Green Cauliflower have 3.1 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.2 times more Vitamin C than Cooked Chinese Broccoli.
• While 500 kcal of Cooked Chinese Broccoli contain 14.4 times more Vitamin A, 1.7 times more Vitamin B1, 2 times more Vitamin B2, 2.4 times more Vitamin B9, 16.9 times more Vitamin E and 5.9 times more Vitamin K than Raw Green Cauliflower.
• Both Green Cauliflower and Cooked Chinese Broccoli provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Green Cauliflower have insufficient amounts of Vitamin E
• Both Raw 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 Green Cauliflower vs Cooked Chinese Broccoli:

• 500 calories of Green Cauliflower have 2.3 times more Sodium than Cooked Chinese Broccoli.
• While 500 kcal of Cooked Chinese Broccoli contain 4.3 times more Calcium, 2.1 times more Copper, 1.3 times more Magnesium, 1.5 times more Manganese, 3.1 times more Selenium and 1.5 times more Water than Raw Green Cauliflower.
• Both Green Cauliflower and Cooked Chinese Broccoli contain similar levels of Iron, Phosphorus, Potassium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of 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 Raw Green Cauliflower.
• Both Green Cauliflower and Cooked Chinese Broccoli offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Green Cauliflower provide inadequate amounts of Omega 6