Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cooked Broccoli Raab	Cauliflower	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	5.23% 3.8g	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	0.66% 0.48g	2.66% 1.92g	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	% 0.46g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cauliflower	Recommended Dietary Allowance
Vitamin A	50% 450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	28% 0.37mg	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	35.2% 141μg	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	81.6% 73.4mg	106% 96mg	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	33.5% 5.02mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cauliflower	Recommended Dietary Allowance
Calcium	23.4% 234mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	31.5% 2.52mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	13.4% 0.31mg	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	23.2% 163mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	17.5% 593mg	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	7.4% 111mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cauliflower per 7 oz

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

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

• 7 ounces of Cooked Broccoli Raab have more Vitamin A, 3.4 times more Vitamin B1, 2.3 times more Vitamin B2, 4 times more Vitamin B3, 1.2 times more Vitamin B9, 31.6 times more Vitamin E and 16.5 times more Vitamin K than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.5 times more Vitamin B5 and 1.3 times more Vitamin C than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cauliflower provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Broccoli Raab as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Cauliflower:

• 7 ounces of Cooked Broccoli Raab have 5.4 times more Calcium, 1.9 times more Copper, 3 times more Iron, 1.8 times more Magnesium, 2.5 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Selenium, 1.9 times more Sodium and 2 times more Zinc than Cauliflower.
• Both Cooked Broccoli Raab and Cauliflower contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 13.4 times more Omega 3, 1.4 times more Fiber and 2 times more Protein than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.6 times more Carbohydrate and 3.1 times more Sugars than Cooked Broccoli Raab.
• 7 ounces of Cauliflower provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in seven ounces.