Comparing Nutrients in 5 ounces Cooked Chinese Broccoli VS Green Cauliflower

Macros Ratio

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

Macro Nutrients

	Cooked Chinese Broccoli	Green Cauliflower	Recommended Dietary Allowance
Energy	1.08% 31kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	1.05% 1.02g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.15% 5.4g	6.64% 8.63g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	5.92% 4.3g	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	9.33% 3.54g	12% 4.54g	38g per day for Men 19-50 years
Protein	2.9% 1.6g	7.47% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	13% 116μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.87% 0.62mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	19.7% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	24.2% 0.31mg	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	35% 140μg	20% 80.8μg	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	44.4% 40mg	139% 125mg	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	4.54% 0.68mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	100% 120μg	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Green Cauliflower	Recommended Dietary Allowance
Calcium	14% 142mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	6.46% 0.058mg	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	9.92% 0.79mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.37mg	15.2% 0.35mg	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	8.3% 58mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chinese Broccoli VS Green Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chinese Broccoli versus 5 oz of Green Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chinese Broccoli vs Green Cauliflower:

• 5 ounces of Cooked Chinese Broccoli have 10.3 times more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B9, 12 times more Vitamin E and 4.2 times more Vitamin K than Green Cauliflower.
• While 5 oz of Raw Green Cauliflower contain 1.7 times more Vitamin B3, 4.4 times more Vitamin B5, 3.2 times more Vitamin B6 and 3.1 times more Vitamin C than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Green Cauliflower provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Green Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Chinese Broccoli as well as Raw Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chinese Broccoli vs Green Cauliflower:

• 5 ounces of Cooked Chinese Broccoli have 3 times more Calcium, 1.5 times more Copper and 2.2 times more Selenium than Green Cauliflower.
• While 5 oz of Raw Green Cauliflower contain 1.3 times more Iron, 1.5 times more Phosphorus and 1.6 times more Zinc than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Green Cauliflower contain similar levels of Magnesium, Manganese, Potassium and Water per five ounces.
• 5 ounces of Green Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chinese Broccoli have 2.5 times more Omega 3 than Green Cauliflower.
• While 5 oz of Raw Green Cauliflower contain 1.6 times more Carbohydrate, 3.6 times more Sugars, 1.3 times more Fiber and 2.6 times more Protein than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli as well as Raw Green Cauliflower provide inadequate amounts of Energy and Omega 6 in five ounces.