Comparing Nutrients in 7 ounces Mustard Greens VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Mustard Greens	34%	11%	55%
Cauliflower	26%	8%	66%

Macro Nutrients

	Mustard Greens	Cauliflower	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	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	7.13% 9.27g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	NA	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	NA	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	10% 5.68g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Cauliflower	Recommended Dietary Allowance
Vitamin A	33.3% 300μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	5.95% 24μg	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	154% 139mg	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	26.6% 4mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	426% 511μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Greens	Cauliflower	Recommended Dietary Allowance
Calcium	23% 228mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	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	40.7% 3.25mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	16.4% 115mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Mustard Greens VS Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Mustard Greens vs Cauliflower:

• 7 ounces of Mustard Greens have more Vitamin A, 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin C, 25.1 times more Vitamin E and 16.6 times more Vitamin K than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3.2 times more Vitamin B5 and 4.8 times more Vitamin B9 than Raw Mustard Greens.
• Both Mustard Greens 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 Raw Mustard Greens as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Mustard Greens vs Cauliflower:

• 7 ounces of Mustard Greens have 5.2 times more Calcium, 4.2 times more Copper, 3.9 times more Iron, 2.1 times more Magnesium, 1.3 times more Phosphorus and 1.3 times more Potassium than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.5 times more Sodium than Raw Mustard Greens.
• Both Mustard Greens and Cauliflower contain similar levels of Zinc and Water per seven ounces.
• Both Raw Mustard Greens as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mustard Greens have 1.6 times more Fiber and 1.5 times more Protein than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.4 times more Sugars than Raw Mustard Greens.
• Both Mustard Greens and Cauliflower offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Mustard Greens as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.