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

Macros Ratio

	Protein	Fat	Carbs
Cooked Green Cauliflower	30%	7%	63%
Cooked Green Cauliflower with Salt	30%	7%	63%

Macro Nutrients

	Cooked Green Cauliflower	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Energy	1.1% 32kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.15% 0.049g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	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	4.83% 6.3g	4.83% 6.3g	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	8.7% 3.3g	38g per day for Men 19-50 years
Protein	5.43% 3.04g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.26% 0.68mg	4.26% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	10.3% 41μg	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	80.7% 72.6mg	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	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 Green Cauliflower with Salt	Recommended Dietary Allowance
Calcium	3.2% 32mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	4.44% 0.04mg	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% 0.72mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	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	8.14% 57mg	8.14% 57mg	700mg per day for Men 19-50 years
Potassium	8.18% 278mg	8.18% 278mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	17.3% 259mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	2.4% 89.5g	2.4% 89.5g	3700g per day for Men 19-50 years

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

Both Cooked Green Cauliflower and Cooked Green Cauliflower with Salt have similar amounts of vitamins per 100 g
• Both Cooked Green Cauliflower and Cooked Green Cauliflower with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 100 g.
• Both Cooked Green Cauliflower as well as Cooked Green Cauliflower with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Cooked Green Cauliflower with Salt contains 11.3 times more Sodium than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Cooked Green Cauliflower with Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Both Cooked Green Cauliflower and Cooked Green Cauliflower with Salt have similar amounts of macro-nutrients per 100 g
• Both Cooked Green Cauliflower and Cooked Green Cauliflower with Salt have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 100 g.
• Both Cooked Green Cauliflower as well as Cooked Green Cauliflower with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.