Comparing Nutrients in 5 ounces Cauliflower VS Boiled Chinese Cabbage with Salt

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boiled Chinese Cabbage with Salt	42%	10%	48%

Macro Nutrients

	Cauliflower	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	1.94% 2.52g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	1.62% 1.18g	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	1.9% 1.37g	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	% 1.33g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	3.95% 2.2g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.4% 301μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	2.24% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	18% 0.24mg	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	20% 80.8μg	14.5% 58μg	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	76% 68.3mg	41% 37mg	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	0.76% 0.11mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Calcium	3.1% 31mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	3% 0.027mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	7.44% 0.6mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	8.87% 0.2mg	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	8.9% 62.4mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	15.5% 526mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	25.5% 383mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.66% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Boiled Chinese Cabbage with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Cauliflower vs Boiled Chinese Cabbage with Salt:

• 5 ounces of Cauliflower have 1.6 times more Vitamin B1, 8.4 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled Chinese Cabbage with Salt.
• While 5 oz of Boiled and Drained Chinese Cabbage with Salt contain more Vitamin A and 2.2 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Boiled Chinese Cabbage with Salt provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin A
• 5 ounces of Boiled Chinese Cabbage with Salt have insufficient amounts of Vitamin B5
• Both Raw Cauliflower as well as Boiled and Drained Chinese Cabbage with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Boiled Chinese Cabbage with Salt:

• 5 ounces of Cauliflower have 2.1 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus and 1.6 times more Zinc than Boiled Chinese Cabbage with Salt.
• While 5 oz of Boiled and Drained Chinese Cabbage with Salt contain 4.2 times more Calcium, 2.5 times more Iron and 9 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Boiled Chinese Cabbage with Salt contain similar levels of Manganese, Potassium and Water per five ounces.
• 5 ounces of Boiled Chinese Cabbage with Salt lack sufficient amounts of Zinc
• Both Raw Cauliflower as well as Boiled and Drained Chinese Cabbage with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 2.8 times more Carbohydrate, 2.3 times more Sugars, 2 times more Fiber and 1.2 times more Protein than Boiled Chinese Cabbage with Salt.
• While 5 oz of Boiled and Drained Chinese Cabbage with Salt contain 2.7 times more Omega 3 than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Omega 3
• 5 ounces of Boiled Chinese Cabbage with Salt provide inadequate amounts of Carbohydrate
• Both Raw Cauliflower as well as Boiled and Drained Chinese Cabbage with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.