Comparing Nutrients in 100 grams Cauliflower VS Cooked Frozen Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cooked Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Cauliflower	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Energy	0.86% 25kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	1.38% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	0.14% 0.024g	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	2.4% 3.1g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	0.44% 0.32g	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	7.37% 2.8g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	39.3% 354μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	0.32% 0.016mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	8.3% 0.11mg	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	17.5% 70μg	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	15.3% 14mg	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	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	279% 335μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	2.2% 22mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	6.44% 0.058mg	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	14% 1.12mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	12.8% 0.29mg	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	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cooked Frozen Mustard Greens per 100 g

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

Lets compare vitamin content per 100 grams of Cauliflower vs Cooked Frozen Mustard Greens:

• 100 grams of Cauliflower have 1.3 times more Vitamin B1, 2 times more Vitamin B3, 41.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.5 times more Vitamin C than Cooked Frozen Mustard Greens.
• While 100 g of Boiled and Drained Frozen Mustard Greens contain more Vitamin A, 16.9 times more Vitamin E and 21.6 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Cooked Frozen Mustard Greens provide similar amounts of Vitamin B2 and Vitamin B9 per 100 grams.
• 100 grams of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 100 grams of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw Cauliflower as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Cooked Frozen Mustard Greens:

• 100 grams of Cauliflower have 1.8 times more Phosphorus, 2.2 times more Potassium and 1.4 times more Zinc than Cooked Frozen Mustard Greens.
• While 100 g of Boiled and Drained Frozen Mustard Greens contain 4.6 times more Calcium, 1.5 times more Copper, 2.7 times more Iron and 1.9 times more Manganese than Raw Cauliflower.
• Both Cauliflower and Cooked Frozen Mustard Greens contain similar levels of Magnesium and Water per 100 grams.
• 100 grams of Cooked Frozen Mustard Greens lack sufficient amounts of Zinc
• Both Raw Cauliflower as well as Boiled and Drained Frozen Mustard Greens lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cauliflower have 1.6 times more Carbohydrate and 6 times more Sugars than Cooked Frozen Mustard Greens.
• While 100 g of Boiled and Drained Frozen Mustard Greens contain 1.4 times more Fiber than Raw Cauliflower.
• Both Cauliflower and Cooked Frozen Mustard Greens offer comparable quantities of Protein per 100 grams.
• Both Raw Cauliflower as well as Boiled and Drained Frozen Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.