Comparing Nutrients in 500 calories Green Cauliflower VS Broccoli Raab

Weight per 500 calories

• Green Cauliflower: 1613g
• Broccoli Raab: 2273g

Green Cauliflower has 1.4 times more energy per 100g than Broccoli Raab. It has low energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Green Cauliflower	30%	7%	63%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Green Cauliflower	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5% 4.84g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	2.75% 0.47g	3.88% 0.66g	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	50% 64.8g	130g per day for Men 19-50 years
Sugars	67.4% 49g	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	136% 51.6g	161% 61.4g	38g per day for Men 19-50 years
Protein	85% 47.6g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Green Cauliflower	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	14.3% 129μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	225% 11.2mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.6mg	299% 3.9mg	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	472% 1886μg	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	510% 459mg	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	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	272% 326μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Cauliflower	Broccoli Raab	Recommended Dietary Allowance
Calcium	53.2% 532mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	73.5% 0.66mg	106% 0.95mg	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	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	390% 8.98mg	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	237% 1659mg	700mg per day for Men 19-50 years
Potassium	142% 4839mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	17.6% 9.68μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	24.7% 371mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	39% 1448g	57% 2103g	3700g per day for Men 19-50 years

Green Cauliflower VS Broccoli Raab Nutrients Per 500 Kcal

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

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

• 500 calories of Green Cauliflower have 1.5 times more Vitamin B5 and 3.1 times more Vitamin C than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 23.1 times more Vitamin A, 2.9 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 2.1 times more Vitamin B9, 57.1 times more Vitamin E and 15.6 times more Vitamin K than Raw Green Cauliflower.
• Both Green Cauliflower and Broccoli Raab provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Green Cauliflower have insufficient amounts of Vitamin E
• Both Raw Green Cauliflower as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Green Cauliflower vs Broccoli Raab:

• 500 kcal of Raw Broccoli Raab contain 4.6 times more Calcium, 1.4 times more Copper, 4.1 times more Iron, 1.6 times more Magnesium, 2.3 times more Manganese, 1.7 times more Phosphorus, 2.3 times more Selenium, 2 times more Sodium, 1.7 times more Zinc and 1.5 times more Water than Raw Green Cauliflower.
• Both Green Cauliflower and Broccoli Raab contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Green Cauliflower have 1.5 times more Carbohydrate and 5.7 times more Sugars than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 2.3 times more Fat, 2.6 times more Omega 3 and 1.5 times more Protein than Raw Green Cauliflower.
• Both Green Cauliflower and Broccoli Raab offer comparable quantities of Energy and Fiber per 500 calories.
• Both Raw Green Cauliflower as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.