Comparing Nutrients in 100 grams Cooked Napa Cabbage VS Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Napa Cabbage	30%	10%	60%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Cooked Napa Cabbage	Green Cauliflower	Recommended Dietary Allowance
Energy	0.41% 12kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	NA	6.5% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	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	1.7% 2.23g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	NA	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	NA	8.42% 3.2g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	5.27% 2.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Napa Cabbage	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.42% 0.005mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.47mg	4.6% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.7% 0.035mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	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	10.8% 43μg	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	3.56% 3.2mg	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	NA	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Napa Cabbage	Green Cauliflower	Recommended Dietary Allowance
Calcium	2.9% 29mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	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	9.25% 0.74mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	8.83% 0.2mg	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	2.7% 19mg	8.86% 62mg	700mg per day for Men 19-50 years
Potassium	2.56% 87mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.43% 89.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Napa Cabbage VS Green Cauliflower per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Napa Cabbage 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 Napa Cabbage vs Green Cauliflower:

• 100 g of Raw Green Cauliflower contain 16 times more Vitamin B1, 4.1 times more Vitamin B2, 1.6 times more Vitamin B3, 19.9 times more Vitamin B5, 6 times more Vitamin B6, 1.3 times more Vitamin B9 and 27.5 times more Vitamin C than Cooked Napa Cabbage.
• 100 grams of Cooked Napa Cabbage have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B5
• Both Cooked Napa Cabbage as well as Raw Green Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Napa Cabbage vs Green Cauliflower:

• 100 grams of Cooked Napa Cabbage have 2.3 times more Copper than Green Cauliflower.
• While 100 g of Raw Green Cauliflower contain 2.5 times more Magnesium, 3.3 times more Phosphorus, 3.4 times more Potassium and 4.6 times more Zinc than Cooked Napa Cabbage.
• Both Cooked Napa Cabbage and Green Cauliflower contain similar levels of Calcium, Iron, Manganese and Water per 100 grams.
• 100 grams of Cooked Napa Cabbage lack sufficient amounts of Magnesium and Zinc
• Both Cooked Napa Cabbage as well as Raw Green Cauliflower lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Green Cauliflower contain 2.7 times more Carbohydrate and 2.7 times more Protein than Cooked Napa Cabbage.
• 100 grams of Cooked Napa Cabbage provide inadequate amounts of Carbohydrate and Protein
• Both Cooked Napa Cabbage as well as Raw Green Cauliflower provide inadequate amounts of Energy in 100 grams.