Comparing Nutrients in 100 calories Cauliflower VS Frozen Mustard Greens

Weight per 100 calories

• Cauliflower: 400g
• Frozen Mustard Greens: 500g

Cauliflower has 1.3 times more energy per 100g than Frozen Mustard Greens. It has very low energy density when compared to other foods. Frozen Mustard Greens, Unprepared having very low energy density.

Discover which food has more nutrients per 100 calories - Cauliflower or Frozen Mustard Greens?

Macros Ratio

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

Macro Nutrients

	Cauliflower	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.12g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	0.79% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	13% 17g	130g per day for Men 19-50 years
Sugars	10.5% 7.64g	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	5.35% 3.88g	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	% 3.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21% 8g	43.4% 16.5g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	22.2% 12.5g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	143% 1290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	9.8% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	1.9% 0.095mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.6% 0.74mg	50.4% 0.66mg	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	57% 228μg	173% 690μg	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	214% 193mg	141% 127mg	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	2.13% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.7% 62μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	8.8% 88mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	37.2% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	21% 1.68mg	80.6% 6.45mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	73.7% 1.7mg	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	25% 176mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	35% 1196mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	6.36% 3.5μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	9.67% 145mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.95% 368g	12.6% 466g	3700g per day for Men 19-50 years

Cauliflower VS Frozen Mustard Greens Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cauliflower or Frozen Mustard Greens?

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

• 100 calories of Cauliflower have 1.3 times more Vitamin B3, 28.1 times more Vitamin B5 and 1.5 times more Vitamin C than Frozen Mustard Greens.
• While 100 kcal of Frozen Mustard Greens, Unprepared contain more Vitamin A, 1.3 times more Vitamin B2 and 3 times more Vitamin B9 than Raw Cauliflower.
• Both Cauliflower and Frozen Mustard Greens provide similar amounts of Vitamin B1 and Vitamin B6 per 100 calories.
• 100 calories of Cauliflower have insufficient amounts of Vitamin A
• 100 calories of Frozen Mustard Greens have insufficient amounts of Vitamin B5
• Both Raw Cauliflower as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cauliflower vs Frozen Mustard Greens:

• 100 calories of Cauliflower have 1.4 times more Potassium than Frozen Mustard Greens.
• While 100 kcal of Frozen Mustard Greens, Unprepared contain 6.6 times more Calcium, 2.1 times more Copper, 3.8 times more Iron, 2.7 times more Manganese, 1.5 times more Selenium and 1.3 times more Water than Raw Cauliflower.
• Both Cauliflower and Frozen Mustard Greens contain similar levels of Magnesium, Phosphorus, Sodium and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Frozen Mustard Greens, Unprepared contain 2 times more Omega 3, 2.1 times more Fiber and 1.6 times more Protein than Raw Cauliflower.
• Both Cauliflower and Frozen Mustard Greens offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw Cauliflower as well as Frozen Mustard Greens, Unprepared provide inadequate amounts of Omega 6 in 100 calories.