Comparing Nutrients in 100 calories Cooked Green Cauliflower with SaltVS Cooked Chinese Broccoli

Weight per 100 calories

Cooked Green Cauliflower with Salt

313g

Cooked Chinese Broccoli

455g

Cooked Green Cauliflower with Salt has 1.5 times more energy per 100g than Cooked Chinese Broccoli. It has low energy density when compared to other foods. Cooked Chinese Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Cooked Green Cauliflower with Salt or Cooked Chinese Broccoli?

Macros Ratio

Protein Fat Carbs

Cooked Green Cauliflower with Salt

30%

63%

Cooked Chinese Broccoli

17%

25%

58%

100 kcal ▼

Macro Nutrients

Cooked Green Cauliflower with Saltvs Cooked Chinese Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1%0.97g

Fat

3.37%3.27g

0.97 gvs3.27 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.48%0.15g

Saturated Fat

1.56%0.5g

0.15 gvs0.5 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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21%0.33g

Omega 3

73.3%1.17g

0.33 gvs1.17 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.55%0.094g

Omega 6

2.03%0.35g

0.094 gvs0.35 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15%19.6g

Carbohydrate

13.3%17.3g

19.6 gvs17.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

5.27%3.8g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs3.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g

Fiber

30%11.4g

10.3 gvs11.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.5g

Protein

9.25%5.2g

9.5 gvs5.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Green Cauliflower with Saltvs Cooked Chinese Broccoli

2.43%22μg

Vitamin A

41.4%373μg

RAE, retinol activity equivalents

22 μgvs373 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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18.2%0.22mg

Vitamin B1

36%0.43mg

Thiamine

0.22 mgvs0.43 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24%0.31mg

Vitamin B2

51%0.66mg

Riboflavin

0.31 mgvs0.66 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.3%2.13mg

Vitamin B3

12.4%2mg

Niacin, nicotinic acid, niacinamide

2.13 mgvs2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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42.6%2.13mg

Vitamin B5

14.5%0.72mg

Pantothenic acid

2.13 mgvs0.72 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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49.5%0.64mg

Vitamin B6

24.5%0.32mg

Pyridoxine

0.64 mgvs0.32 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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32%128μg

Vitamin B9

113%450μg

Folates and Folic Acid

128 μgvs450 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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252%227mg

Vitamin C

142%128mg

Ascorbic acid

227 mgvs128 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

14.5%2.2mg

Tocopherols and Tocotrienols

NA mgvs2.2 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

321%385μg

Phytomenadione or phylloquinone

NA μgvs385 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Green Cauliflower with Saltvs Cooked Chinese Broccoli

10%100mg

Calcium

45.5%455mg

100 mgvs455 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14%0.13mg

Copper

31%0.28mg

0.13 mgvs0.28 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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28%2.25mg

Iron

32%2.55mg

2.25 mgvs2.55 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14%59.4mg

Magnesium

19.5%82mg

59.4 mgvs82 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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33%0.76mg

Manganese

52%1.2mg

0.76 mgvs1.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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25.4%178mg

Phosphorus

26.6%186mg

178 mgvs186 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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25.6%869mg

Potassium

35%1186mg

869 mgvs1186 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.55%2.5μg

Selenium

10.7%5.9μg

2.5 μgvs5.9 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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54%809mg

Sodium

2.12%32mg

809 mgvs32 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18%1.97mg

Zinc

16%1.77mg

1.97 mgvs1.77 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.56%280g

Water

11.5%425g

280 gvs425 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cooked Green Cauliflower with Salt vs Cooked Chinese Broccoli:

Cooked Green Cauliflower with Salt has 2.9 times more Vitamin B5, 2 times more Vitamin B6 and 1.8 times more Vitamin C than Cooked Chinese Broccoli.
While Cooked Chinese Broccoli contains 17 times more Vitamin A, 2 times more Vitamin B1, 2.1 times more Vitamin B2 and 3.5 times more Vitamin B9 than Cooked Green Cauliflower with Salt.
Both Cooked Green Cauliflower with Salt and Cooked Chinese Broccoli have similar amounts of Vitamin B3 per 100 kcal.
Both Cooked Green Cauliflower with Salt as well as Cooked Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Green Cauliflower with Salt vs Cooked Chinese Broccoli:

Cooked Green Cauliflower with Salt has 25.4 times more Sodium than Cooked Chinese Broccoli.
While Cooked Chinese Broccoli contains 4.5 times more Calcium, 2.2 times more Copper, 1.4 times more Magnesium, 1.6 times more Manganese, 1.4 times more Potassium, 2.4 times more Selenium and 1.5 times more Water than Cooked Green Cauliflower with Salt.
Both Cooked Green Cauliflower with Salt and Cooked Chinese Broccoli have similar amounts of Iron, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cooked Green Cauliflower with Salt has 1.8 times more Protein than Cooked Chinese Broccoli.
While Cooked Chinese Broccoli contains 3.4 times more Fat, 3.3 times more Saturated Fat, 3.5 times more Omega 3 and 3.7 times more Omega 6 than Cooked Green Cauliflower with Salt.
Both Cooked Green Cauliflower with Salt and Cooked Chinese Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
Both Cooked Green Cauliflower with Salt as well as Cooked Chinese Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Green Cauliflower with SaltVS Cooked Napa CabbageCooked Chinese BroccoliVS Cooked Napa Cabbage

Compare Foods

Comparing Nutrients in 100 calories Cooked Green Cauliflower with SaltVS Cooked Chinese Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Green Cauliflower with Salt or Cooked Chinese Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: