Comparing Nutrients in 100 grams Cauliflower VS Boiled Chinese Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boiled Chinese Cabbage	42%	10%	48%

Macro Nutrients

	Cauliflower	Boiled Chinese Cabbage	Recommended Dietary Allowance
Energy	0.86% 25kcal	0.41% 12kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.82% 4.97g	1.37% 1.78g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	1.14% 0.83g	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	1.34% 0.97g	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	% 0.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	2.63% 1g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boiled Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	23.6% 212μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	2.68% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	1.58% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	12.8% 0.17mg	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	14.3% 57μg	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	53.6% 48.2mg	29% 26mg	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	0.53% 0.08mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boiled Chinese Cabbage	Recommended Dietary Allowance
Calcium	2.2% 22mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	2.1% 0.019mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	5.25% 0.42mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	6.26% 0.14mg	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	6.3% 44mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Boiled Chinese Cabbage per 100 g

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

Lets compare vitamin content per 100 grams of Cauliflower vs Boiled Chinese Cabbage:

• 100 grams of Cauliflower have 1.6 times more Vitamin B1, 8.4 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled Chinese Cabbage.
• While 100 g of Boiled and Drained Chinese Cabbage contain more Vitamin A and 2.2 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Boiled Chinese Cabbage provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 100 grams.
• 100 grams of Cauliflower have insufficient amounts of Vitamin A
• 100 grams of Boiled Chinese Cabbage have insufficient amounts of Vitamin B5
• Both Raw Cauliflower as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Boiled Chinese Cabbage:

• 100 grams of Cauliflower have 2.1 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus and 1.6 times more Zinc than Boiled Chinese Cabbage.
• While 100 g of Boiled and Drained Chinese Cabbage contain 4.2 times more Calcium and 2.5 times more Iron than Raw Cauliflower.
• Both Cauliflower and Boiled Chinese Cabbage contain similar levels of Manganese, Potassium and Water per 100 grams.
• 100 grams of Boiled Chinese Cabbage lack sufficient amounts of Zinc
• Both Raw Cauliflower as well as Boiled and Drained Chinese Cabbage lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cauliflower have 2.8 times more Carbohydrate, 2.3 times more Sugars, 2 times more Fiber and 1.2 times more Protein than Boiled Chinese Cabbage.
• While 100 g of Boiled and Drained Chinese Cabbage contain 2.7 times more Omega 3 than Raw Cauliflower.
• 100 grams of Cauliflower provide inadequate amounts of Omega 3
• 100 grams of Boiled Chinese Cabbage provide inadequate amounts of Carbohydrate
• Both Raw Cauliflower as well as Boiled and Drained Chinese Cabbage provide inadequate amounts of Energy and Omega 6 in 100 grams.