Comparing Nutrients in 7 ounces Cooked Chinese Broccoli VS Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Cooked Chinese Broccoli	Green Cauliflower	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.8% 7.56g	9.3% 12g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	8.3% 6g	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	13% 4.96g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	18% 163μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.42% 0.87mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.3% 0.32mg	27.6% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	34% 0.44mg	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	49% 196μg	28.3% 113μg	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	62% 56mg	194% 175mg	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	6.35% 0.95mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	140% 168μg	33.4% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Green Cauliflower	Recommended Dietary Allowance
Calcium	20% 198mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	9.04% 0.081mg	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	14% 1.1mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	21.3% 0.49mg	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	11.6% 81.4mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	15.2% 518mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	5% 186g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chinese Broccoli VS Green Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chinese Broccoli versus 7 oz of Green Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chinese Broccoli vs Green Cauliflower:

• 7 ounces of Cooked Chinese Broccoli have 10.3 times more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B9, 12 times more Vitamin E and 4.2 times more Vitamin K than Green Cauliflower.
• While 7 oz of Raw Green Cauliflower contain 1.7 times more Vitamin B3, 4.4 times more Vitamin B5, 3.2 times more Vitamin B6 and 3.1 times more Vitamin C than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Green Cauliflower provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Green Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Chinese Broccoli as well as Raw Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chinese Broccoli vs Green Cauliflower:

• 7 ounces of Cooked Chinese Broccoli have 3 times more Calcium, 1.5 times more Copper and 2.2 times more Selenium than Green Cauliflower.
• While 7 oz of Raw Green Cauliflower contain 1.3 times more Iron, 1.5 times more Phosphorus and 1.6 times more Zinc than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Green Cauliflower contain similar levels of Magnesium, Manganese, Potassium and Water per seven ounces.
• 7 ounces of Green Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chinese Broccoli have 2.5 times more Omega 3 than Green Cauliflower.
• While 7 oz of Raw Green Cauliflower contain 1.6 times more Carbohydrate, 3.6 times more Sugars, 1.3 times more Fiber and 2.6 times more Protein than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli as well as Raw Green Cauliflower provide inadequate amounts of Energy and Omega 6 in seven ounces.