Comparing Nutrients in 5 ounces Cauliflower VS Cooked Frozen Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cooked Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Cauliflower	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.058% 0.018g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.2% 0.034g	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	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	0.63% 0.45g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	5.75% 3.2g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	55.8% 502μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	0.45% 0.023mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	11.8% 0.15mg	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	25% 99μg	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	21.7% 19.6mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	396% 475μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	3.1% 31mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	9.13% 0.082mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	18% 0.42mg	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	5.8% 197mg	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	2.83% 42.5mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cooked Frozen Mustard Greens per 5 oz

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

Lets compare vitamin content per 5 ounces of Cauliflower vs Cooked Frozen Mustard Greens:

• 5 ounces of Cauliflower have 1.3 times more Vitamin B1, 2 times more Vitamin B3, 41.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.5 times more Vitamin C than Cooked Frozen Mustard Greens.
• While 5 oz of Boiled and Drained Frozen Mustard Greens contain more Vitamin A, 16.9 times more Vitamin E and 21.6 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Cooked Frozen Mustard Greens provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw Cauliflower as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Cooked Frozen Mustard Greens:

• 5 ounces of Cauliflower have 1.8 times more Phosphorus, 2.2 times more Potassium and 1.4 times more Zinc than Cooked Frozen Mustard Greens.
• While 5 oz of Boiled and Drained Frozen Mustard Greens contain 4.6 times more Calcium, 1.5 times more Copper, 2.7 times more Iron and 1.9 times more Manganese than Raw Cauliflower.
• Both Cauliflower and Cooked Frozen Mustard Greens contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Cooked Frozen Mustard Greens lack sufficient amounts of Zinc
• Both Raw Cauliflower as well as Boiled and Drained Frozen Mustard Greens lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 1.6 times more Carbohydrate and 6 times more Sugars than Cooked Frozen Mustard Greens.
• While 5 oz of Boiled and Drained Frozen Mustard Greens contain 1.4 times more Fiber than Raw Cauliflower.
• Both Cauliflower and Cooked Frozen Mustard Greens offer comparable quantities of Protein per five ounces.
• Both Raw Cauliflower as well as Boiled and Drained Frozen Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.