Comparing Nutrients in 5 ounces Cooked Napa Cabbage VS Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Napa Cabbage	30%	10%	60%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Cooked Napa Cabbage	Green Cauliflower	Recommended Dietary Allowance
Energy	0.59% 17kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	NA	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	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	2.43% 3.16g	6.64% 8.63g	130g per day for Men 19-50 years
Sugars	NA	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	NA	12% 4.54g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	7.47% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Napa Cabbage	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.59% 0.007mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.13% 0.66mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.99% 0.05mg	19.7% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	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	15.2% 61μg	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	5.04% 4.54mg	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	NA	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Napa Cabbage	Green Cauliflower	Recommended Dietary Allowance
Calcium	4.1% 41mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	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	13% 1.05mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	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	3.85% 27mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	3.63% 123mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	3.7% 137g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Napa Cabbage VS Green Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Napa Cabbage 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 Napa Cabbage vs Green Cauliflower:

• 5 oz of Raw Green Cauliflower contain 16 times more Vitamin B1, 4.1 times more Vitamin B2, 1.6 times more Vitamin B3, 19.9 times more Vitamin B5, 6 times more Vitamin B6, 1.3 times more Vitamin B9 and 27.5 times more Vitamin C than Cooked Napa Cabbage.
• 5 ounces of Cooked Napa Cabbage have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B5
• Both Cooked Napa Cabbage as well as Raw Green Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Napa Cabbage vs Green Cauliflower:

• 5 ounces of Cooked Napa Cabbage have 2.3 times more Copper than Green Cauliflower.
• While 5 oz of Raw Green Cauliflower contain 2.5 times more Magnesium, 3.3 times more Phosphorus, 3.4 times more Potassium and 4.6 times more Zinc than Cooked Napa Cabbage.
• Both Cooked Napa Cabbage and Green Cauliflower contain similar levels of Calcium, Iron, Manganese and Water per five ounces.
• 5 ounces of Cooked Napa Cabbage lack sufficient amounts of Magnesium and Zinc
• Both Cooked Napa Cabbage as well as Raw Green Cauliflower lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Green Cauliflower contain 2.7 times more Carbohydrate and 2.7 times more Protein than Cooked Napa Cabbage.
• 5 ounces of Cooked Napa Cabbage provide inadequate amounts of Carbohydrate and Protein
• Both Cooked Napa Cabbage as well as Raw Green Cauliflower provide inadequate amounts of Energy in five ounces.