Comparing Nutrients in 5 ounces Cooked Green Cauliflower with Salt VS Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Green Cauliflower with Salt	30%	7%	63%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Cooked Green Cauliflower with Salt	Green Cauliflower	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	9.48% 0.15g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	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	6.85% 8.9g	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	12.3% 4.68g	12% 4.54g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	7.47% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower with Salt	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.03% 0.97mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	19.7% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	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	14.5% 58μg	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	114% 103mg	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 Green Cauliflower with Salt	Green Cauliflower	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	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	12.8% 1.02mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	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	11.5% 80.8mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	11.6% 394mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	24.5% 367mg	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Green Cauliflower with Salt VS Green Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Green Cauliflower with Salt 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 Green Cauliflower with Salt vs Green Cauliflower:

• 5 oz of Raw Green Cauliflower contain 1.4 times more Vitamin B9 than Cooked Green Cauliflower with Salt.
• Both Cooked Green Cauliflower with Salt and Green Cauliflower provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per five ounces.
• Both Cooked Green Cauliflower with Salt 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 Green Cauliflower with Salt vs Green Cauliflower:

• 5 ounces of Cooked Green Cauliflower with Salt have 11.3 times more Sodium than Green Cauliflower.
• Both Cooked Green Cauliflower with Salt and Green Cauliflower contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per five ounces.
• Both Cooked Green Cauliflower with Salt as well as Raw Green Cauliflower lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• Both Cooked Green Cauliflower with Salt and Raw Green Cauliflower have similar amounts of macro-nutrients per 5 oz
• Both Cooked Green Cauliflower with Salt and Green Cauliflower offer comparable quantities of Omega 3, Carbohydrate, Fiber and Protein per five ounces.
• Both Cooked Green Cauliflower with Salt as well as Raw Green Cauliflower provide inadequate amounts of Energy and Omega 6 in five ounces.