Comparing Nutrients in 100 grams Boiled Cauliflower VS Dried Fresh Chinese Jujube

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Dried Fresh Chinese Jujube	6%	1%	93%

Macro Nutrients

	Boiled Cauliflower	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Energy	0.79% 23kcal	9.7% 281kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	NA	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.16% 4.1g	55.8% 72.5g	130g per day for Men 19-50 years
Sugars	2.87% 2.08g	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	NA	28.4% 20.6g	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	% 18.3g	g per day for Men 19-50 years
Sucrose	NA	% 8.63g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	15.8% 6g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	8.43% 4.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.56% 0.41mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	NA	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	11% 44μg	NA	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	49.2% 44.3mg	242% 218mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.47% 0.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Calcium	1.6% 16mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	26% 0.23mg	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	4% 0.32mg	63.6% 5.1mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	NA	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	1351% 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	4.57% 32mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	6.4% 217mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	3.55% 0.39mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.55% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Dried Fresh Chinese Jujube per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Cauliflower versus 100 g of Dried Fresh Chinese Jujube to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Cauliflower vs Dried Fresh Chinese Jujube:

• 100 g of Dried Fresh Chinese Jujube contain 4.9 times more Vitamin C than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Dried Fresh Chinese Jujube provide similar amounts of Vitamin B1 and Vitamin B2 per 100 grams.
• Both Boiled and Drained Cauliflower as well as Dried Fresh Chinese Jujube have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Boiled Cauliflower vs Dried Fresh Chinese Jujube:

• 100 grams of Boiled Cauliflower have 4.6 times more Water than Dried Fresh Chinese Jujube.
• While 100 g of Dried Fresh Chinese Jujube contain 3.9 times more Calcium, 12.9 times more Copper, 15.9 times more Iron, 235.4 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium and 2.3 times more Zinc than Boiled and Drained Cauliflower.
• 100 grams of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc
• Both Boiled and Drained Cauliflower as well as Dried Fresh Chinese Jujube lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Dried Fresh Chinese Jujube contain 12.2 times more Energy, 17.6 times more Carbohydrate, 2.6 times more Fiber and 2.6 times more Protein than Boiled and Drained Cauliflower.
• 100 grams of Boiled Cauliflower provide inadequate amounts of Energy