Comparing Nutrients in 7 ounces Green Cauliflower VS Cooked Chinese Broccoli

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 7 ounces of Green Cauliflower have 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.
• While 7 oz of Cooked Chinese Broccoli contain 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 Raw Green Cauliflower.
• Both Green Cauliflower and Cooked Chinese Broccoli provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Green Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Green Cauliflower as well as Cooked Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Green Cauliflower have 1.3 times more Iron, 1.5 times more Phosphorus and 1.6 times more Zinc than Cooked Chinese Broccoli.
• While 7 oz of Cooked Chinese Broccoli contain 3 times more Calcium, 1.5 times more Copper and 2.2 times more Selenium than Raw Green Cauliflower.
• Both Green Cauliflower and Cooked Chinese Broccoli 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 Green Cauliflower have 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.
• While 7 oz of Cooked Chinese Broccoli contain 2.5 times more Omega 3 than Raw Green Cauliflower.
• Both Raw Green Cauliflower as well as Cooked Chinese Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.