Comparing Nutrients in 100 grams Boiled Mustard Greens VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled Mustard Greens	Cauliflower	Recommended Dietary Allowance
Energy	0.9% 26kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.038% 0.012g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	1.38% 0.022g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.094% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.47% 4.5g	3.82% 4.97g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	2.63% 1.9g	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	1.34% 0.97g	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	% 0.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.26% 2g	5.26% 2g	38g per day for Men 19-50 years
Protein	4.57% 2.56g	3.43% 1.92g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Cauliflower	Recommended Dietary Allowance
Vitamin A	68.7% 618μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.85% 0.063mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.54% 0.098mg	14% 0.18mg	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	2.25% 9μg	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	28% 25.3mg	53.6% 48.2mg	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	12% 1.78mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	494% 593μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Cauliflower	Recommended Dietary Allowance
Calcium	11.8% 118mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	4.33% 0.039mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	11% 0.87mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	NA	6.74% 0.16mg	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% 42mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	4.76% 162mg	8.8% 299mg	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	0.6% 9mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Greens VS Cauliflower per 100 g

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

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

• 100 grams of Boiled Mustard Greens have more Vitamin A, 22.3 times more Vitamin E and 38.2 times more Vitamin K than Cauliflower.
• While 100 g of Raw Cauliflower contain 5.6 times more Vitamin B5, 1.9 times more Vitamin B6, 6.3 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Cauliflower provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Mustard Greens as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Mustard Greens vs Cauliflower:

• 100 grams of Boiled Mustard Greens have 5.4 times more Calcium, 3.7 times more Copper and 2.1 times more Iron than Cauliflower.
• While 100 g of Raw Cauliflower contain 1.8 times more Potassium and 3.3 times more Sodium than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Cauliflower contain similar levels of Magnesium, Phosphorus and Water per 100 grams.
• Both Boiled and Drained Mustard Greens as well as Raw Cauliflower lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Mustard Greens have 1.3 times more Protein than Cauliflower.
• While 100 g of Raw Cauliflower contain 1.4 times more Sugars than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Cauliflower offer comparable quantities of Carbohydrate and Fiber per 100 grams.
• Both Boiled and Drained Mustard Greens as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.