Comparing Nutrients in 5 ounces Boiled Cauliflower VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled Cauliflower	Cauliflower	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.13% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.83g	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	3.73% 2.7g	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	1.9% 1.37g	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	% 1.33g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	4.66% 2.6g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	20% 0.26mg	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	15.6% 62.4μg	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	69.8% 62.8mg	76% 68.3mg	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	0.66% 0.099mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Cauliflower	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	6.14% 0.055mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.035% 1.4μg	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	5.67% 0.45mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	9.55% 0.22mg	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	6.48% 45.4mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Cauliflower per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Cauliflower vs Cauliflower:

• 5 oz of Raw Cauliflower contain 1.3 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Cauliflower provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C and Vitamin K per five ounces.
• Both Boiled and Drained Cauliflower as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Cauliflower vs Cauliflower:

• 5 oz of Raw Cauliflower contain 1.4 times more Calcium, 2.2 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 1.4 times more Phosphorus, 2.1 times more Potassium, 2 times more Sodium and 1.6 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Cauliflower contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc
• Both Boiled and Drained Cauliflower as well as Raw Cauliflower lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Cauliflower have 11.1 times more Omega 3 than Cauliflower.
• Both Boiled Cauliflower and Cauliflower offer comparable quantities of Carbohydrate, Sugars, Fiber and Protein per five ounces.
• 5 ounces of Cauliflower provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in five ounces.