Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cooked Broccoli Raab	Cauliflower	Recommended Dietary Allowance
Energy	0.86% 25kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.094% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.12g	3.82% 4.97g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	2.63% 1.9g	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	0.33% 0.24g	1.34% 0.97g	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	% 0.23g	% 0.94g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 0g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	5.26% 2g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	3.43% 1.92g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cauliflower	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	14% 0.18mg	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	17.8% 71μg	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	41% 37mg	53.6% 48.2mg	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	17% 2.53mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cauliflower	Recommended Dietary Allowance
Calcium	11.8% 118mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	4.33% 0.039mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	16% 1.27mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	6.74% 0.16mg	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	11.7% 82mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	8.8% 299mg	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	3.73% 56mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cauliflower per 100 g

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

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

• 100 grams of Cooked Broccoli Raab have more Vitamin A, 3.4 times more Vitamin B1, 2.3 times more Vitamin B2, 4 times more Vitamin B3, 1.2 times more Vitamin B9, 31.6 times more Vitamin E and 16.5 times more Vitamin K than Cauliflower.
• While 100 g of Raw Cauliflower contain 1.5 times more Vitamin B5 and 1.3 times more Vitamin C than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cauliflower provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Broccoli Raab as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Cauliflower:

• 100 grams of Cooked Broccoli Raab have 5.4 times more Calcium, 1.9 times more Copper, 3 times more Iron, 1.8 times more Magnesium, 2.5 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Selenium, 1.9 times more Sodium and 2 times more Zinc than Cauliflower.
• Both Cooked Broccoli Raab and Cauliflower contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have 13.4 times more Omega 3, 1.4 times more Fiber and 2 times more Protein than Cauliflower.
• While 100 g of Raw Cauliflower contain 1.6 times more Carbohydrate and 3.1 times more Sugars than Cooked Broccoli Raab.
• 100 grams of Cauliflower provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in 100 grams.