Comparing Nutrients in 7 ounces Cooked Green Cauliflower VS Cooked Green Cauliflower with Salt

Macros Ratio

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

Macro Nutrients

	Cooked Green Cauliflower	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.62g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	9.6% 12.5g	130g per day for Men 19-50 years
Sugars	8.54% 6.2g	NA	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	17.2% 6.55g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.45% 1.35mg	8.45% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	31.4% 0.41mg	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	20.3% 81.4μg	20.3% 81.4μg	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	160% 144mg	160% 144mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.4% 41.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	8.8% 0.079mg	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	18% 1.43mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	21% 0.48mg	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	16% 113mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.04% 45.6mg	34.3% 514mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Green Cauliflower vs Cooked Green Cauliflower with Salt:

Both Cooked Green Cauliflower and Cooked Green Cauliflower with Salt have similar amounts of vitamins per 7 oz
• Both Cooked Green Cauliflower and Cooked Green Cauliflower with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 7 oz.
• Both Cooked Green Cauliflower as well as Cooked Green Cauliflower with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Green Cauliflower vs Cooked Green Cauliflower with Salt:

• Cooked Green Cauliflower with Salt contains 11.3 times more Sodium than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Cooked Green Cauliflower with Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Cooked Green Cauliflower and Cooked Green Cauliflower with Salt have similar amounts of macro-nutrients per 7 oz
• Both Cooked Green Cauliflower and Cooked Green Cauliflower with Salt have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 7 oz.
• Both Cooked Green Cauliflower as well as Cooked Green Cauliflower with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.