Comparing Nutrients in 100 grams Broccoli VS Cooked Green Cauliflower with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Green Cauliflower with Salt	30%	7%	63%

Macro Nutrients

	Broccoli	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Energy	1.17% 34kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.15% 0.049g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	4.83% 6.3g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	NA	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	0.94% 0.68g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	4.26% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	16% 0.21mg	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	15.8% 63μg	10.3% 41μg	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	99% 89.2mg	80.7% 72.6mg	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	5.2% 0.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Calcium	4.7% 47mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	4.44% 0.04mg	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	9.13% 0.73mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	10.5% 0.24mg	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	9.43% 66mg	8.14% 57mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	8.18% 278mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	17.3% 259mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.4% 89.5g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 4.4 times more Vitamin A, 1.5 times more Vitamin B9 and 1.2 times more Vitamin C than Cooked Green Cauliflower with Salt.
• Both Raw Broccoli and Cooked Green Cauliflower with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 g.
• Both Raw Broccoli as well as Cooked Green Cauliflower with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Broccoli has 1.5 times more Calcium, 1.2 times more Copper and 3.1 times more Selenium than Cooked Green Cauliflower with Salt.
• While Cooked Green Cauliflower with Salt contains 7.8 times more Sodium and 1.5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Cooked Green Cauliflower with Salt have similar amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Green Cauliflower with Salt contains 1.7 times more Omega 3 and 1.3 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Cooked Green Cauliflower with Salt have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Raw Broccoli as well as Cooked Green Cauliflower with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.