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

Macros Ratio

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

Macro Nutrients

	Cooked Green Cauliflower with Salt	Green Cauliflower	Recommended Dietary Allowance
Energy	1.1% 32kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.049g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	6.5% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	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	4.83% 6.3g	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	8.7% 3.3g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	5.43% 3.04g	5.27% 2.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower with Salt	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.26% 0.68mg	4.6% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	10.3% 41μg	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	80.7% 72.6mg	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 Green Cauliflower with Salt	Green Cauliflower	Recommended Dietary Allowance
Calcium	3.2% 32mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	4.44% 0.04mg	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% 0.72mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	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	8.14% 57mg	8.86% 62mg	700mg per day for Men 19-50 years
Potassium	8.18% 278mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	17.3% 259mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	2.4% 89.5g	2.43% 89.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Green Cauliflower with Salt VS Green Cauliflower per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Green Cauliflower with Salt 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 Green Cauliflower with Salt vs Green Cauliflower:

• 100 g of Raw Green Cauliflower contain 1.4 times more Vitamin B9 than Cooked Green Cauliflower with Salt.
• Both Cooked Green Cauliflower with Salt and Green Cauliflower provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per 100 grams.
• Both Cooked Green Cauliflower with Salt 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 Green Cauliflower with Salt vs Green Cauliflower:

• 100 grams of Cooked Green Cauliflower with Salt have 11.3 times more Sodium than Green Cauliflower.
• Both Cooked Green Cauliflower with Salt and Green Cauliflower contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 100 grams.
• Both Cooked Green Cauliflower with Salt as well as Raw Green Cauliflower lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• Both Cooked Green Cauliflower with Salt and Raw Green Cauliflower have similar amounts of macro-nutrients per 100 g
• Both Cooked Green Cauliflower with Salt and Green Cauliflower offer comparable quantities of Omega 3, Carbohydrate, Fiber and Protein per 100 grams.
• Both Cooked Green Cauliflower with Salt as well as Raw Green Cauliflower provide inadequate amounts of Energy and Omega 6 in 100 grams.