Comparing Nutrients in 100 grams Cooked Chinese Broccoli VS Green Cauliflower

Macros Ratio

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

Macro Nutrients

	Cooked Chinese Broccoli	Green Cauliflower	Recommended Dietary Allowance
Energy	0.76% 22kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	6.5% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.076g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.93% 3.8g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	1.16% 0.84g	4.18% 3.03g	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	6.58% 2.5g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	2.04% 1.14g	5.27% 2.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	9.1% 82μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	4.6% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	17% 0.22mg	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	24.8% 99μg	14.3% 57μg	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	31.3% 28mg	98% 88mg	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	3.2% 0.48mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70.7% 84.8μg	17% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Green Cauliflower	Recommended Dietary Allowance
Calcium	10% 100mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	4.56% 0.041mg	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	7% 0.56mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	11.5% 0.26mg	10.7% 0.25mg	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	5.86% 41mg	8.86% 62mg	700mg per day for Men 19-50 years
Potassium	7.68% 261mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	2.53% 94g	2.43% 89.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chinese Broccoli VS Green Cauliflower per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chinese Broccoli versus 100 g of Green Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Chinese Broccoli vs Green Cauliflower:

• 100 grams of Cooked Chinese Broccoli have 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 Green Cauliflower.
• While 100 g of Raw Green Cauliflower contain 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.
• Both Cooked Chinese Broccoli and Green Cauliflower provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Green Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Chinese Broccoli as well as Raw Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Chinese Broccoli vs Green Cauliflower:

• 100 grams of Cooked Chinese Broccoli have 3 times more Calcium, 1.5 times more Copper and 2.2 times more Selenium than Green Cauliflower.
• While 100 g of Raw Green Cauliflower contain 1.3 times more Iron, 1.5 times more Phosphorus and 1.6 times more Zinc than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Green Cauliflower contain similar levels of Magnesium, Manganese, Potassium and Water per 100 grams.
• 100 grams of Green Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Chinese Broccoli have 2.5 times more Omega 3 than Green Cauliflower.
• While 100 g of Raw Green Cauliflower contain 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.
• Both Cooked Chinese Broccoli as well as Raw Green Cauliflower provide inadequate amounts of Energy and Omega 6 in 100 grams.