Comparing Nutrients in 100 grams Cooked Green Cauliflower VS Cooked Napa Cabbage

Macros Ratio

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

Macro Nutrients

	Cooked Green Cauliflower	Cooked Napa Cabbage	Recommended Dietary Allowance
Energy	1.1% 32kcal	0.41% 12kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	NA	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.83% 6.3g	1.7% 2.23g	130g per day for Men 19-50 years
Sugars	4.3% 3.12g	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	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	8.7% 3.3g	NA	38g per day for Men 19-50 years
Protein	5.43% 3.04g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower	Cooked Napa Cabbage	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	0.42% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.26% 0.68mg	2.9% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	0.7% 0.035mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	2.85% 0.037mg	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	10.3% 41μg	10.8% 43μg	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	80.7% 72.6mg	3.56% 3.2mg	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	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.3% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower	Cooked Napa Cabbage	Recommended Dietary Allowance
Calcium	3.2% 32mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	4.44% 0.04mg	10.7% 0.096mg	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% 0.72mg	9.25% 0.74mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	8.83% 0.2mg	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	8.14% 57mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	8.18% 278mg	2.56% 87mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.4% 89.5g	2.6% 96g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 100 grams of Cooked Green Cauliflower vs Cooked Napa Cabbage:

• 100 grams of Cooked Green Cauliflower have 14 times more Vitamin B1, 4 times more Vitamin B2, 1.5 times more Vitamin B3, 19.5 times more Vitamin B5, 5.6 times more Vitamin B6 and 22.7 times more Vitamin C than Cooked Napa Cabbage.
• Both Cooked Green Cauliflower and Cooked Napa Cabbage provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Cooked Napa Cabbage have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B5
• Both Cooked Green Cauliflower as well as Cooked Napa Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Cooked Green Cauliflower have 2.4 times more Magnesium, 3 times more Phosphorus, 3.2 times more Potassium and 4.5 times more Zinc than Cooked Napa Cabbage.
• While 100 g of Cooked Napa Cabbage contain 2.4 times more Copper than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Cooked Napa Cabbage 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 Green Cauliflower as well as Cooked Napa Cabbage lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Green Cauliflower have 2.8 times more Carbohydrate and 2.8 times more Protein than Cooked Napa Cabbage.
• 100 grams of Cooked Napa Cabbage provide inadequate amounts of Carbohydrate and Protein
• Both Cooked Green Cauliflower as well as Cooked Napa Cabbage provide inadequate amounts of Energy in 100 grams.