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

Macros Ratio

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

Macro Nutrients

	Cooked Green Cauliflower with Salt	Cooked Chinese Broccoli	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.62g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.89% 0.15g	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	5.8% 7.56g	130g per day for Men 19-50 years
Sugars	NA	2.3% 1.67g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	4.04% 2.26g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower with Salt	Cooked Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.45% 1.35mg	5.42% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	6.3% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	10.7% 0.14mg	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	49% 196μg	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	62% 56mg	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	NA	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	140% 168μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower with Salt	Cooked Chinese Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	13.5% 0.12mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	22.8% 0.52mg	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	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	15.2% 518mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	34.3% 514mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.8% 178g	5% 186g	3700g per day for Men 19-50 years

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

• Cooked Green Cauliflower with Salt has 1.6 times more Vitamin B3, 4.3 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.6 times more Vitamin C than Cooked Chinese Broccoli.
• While Cooked Chinese Broccoli contains 11.7 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.4 times more Vitamin B9 than Cooked Green Cauliflower with Salt.
• Both Cooked Green Cauliflower with Salt as well as Cooked Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Cooked Green Cauliflower with Salt has 1.3 times more Iron, 1.4 times more Phosphorus, 37 times more Sodium and 1.6 times more Zinc than Cooked Chinese Broccoli.
• While Cooked Chinese Broccoli contains 3.1 times more Calcium, 1.5 times more Copper and 1.6 times more Selenium than Cooked Green Cauliflower with Salt.
• Both Cooked Green Cauliflower with Salt and Cooked Chinese Broccoli have similar amounts of Magnesium, Manganese, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Green Cauliflower with Salt has 1.5 times more Energy, 1.6 times more Carbohydrate, 1.3 times more Fiber and 2.7 times more Protein than Cooked Chinese Broccoli.
• While Cooked Chinese Broccoli contains 2.4 times more Omega 3 than Cooked Green Cauliflower with Salt.
• Both Cooked Green Cauliflower with Salt as well as Cooked Chinese Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.