Comparing Nutrients in 1 kilogram Green CauliflowerVS Broccoli

Macros Ratio

Protein Fat Carbs

Green Cauliflower

30%

63%

Broccoli

27%

65%

1 kg ▼

Macro Nutrients

Green Cauliflowervs Broccoli

10.7%310kcal

Energy

11.7%340kcal

310 kcalvs340 kcal

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

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3.1%3g

Fat

3.8%3.7g

3 gvs3.7 g

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

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1.47%0.47g

Saturated Fat

3.56%1.14g

0.47 gvs1.14 g

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

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65%1.04g

Omega 3

39.4%0.63g

1.04 gvs0.63 g

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

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1.7%0.29g

Omega 6

2.9%0.49g

0.29 gvs0.49 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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47%61g

Carbohydrate

51%66.4g

61 gvs66.4 g

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

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41.8%30.3g

Sugars

23.4%17g

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

30.3 gvs17 g

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

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Fructose

9.38%6.8g

≤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 gvs6.8 g

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

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Glucose

%4.9g

NA gvs4.9 g

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

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Sucrose

%1g

NA gvs1 g

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

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84.2%32g

Fiber

68.4%26g

32 gvs26 g

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

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52.7%29.5g

Protein

50.4%28g

29.5 gvs28 g

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

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Vitamins

Green Cauliflowervs Broccoli

8.9%80μg

Vitamin A

34.4%310μg

RAE, retinol activity equivalents

80 μgvs310 μg

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

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66.7%0.8mg

Vitamin B1

59%0.71mg

Thiamine

0.8 mgvs0.71 mg

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

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78.5%1.02mg

Vitamin B2

90%1.17mg

Riboflavin

1.02 mgvs1.17 mg

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

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46%7.34mg

Vitamin B3

40%6.4mg

Niacin, nicotinic acid, niacinamide

7.34 mgvs6.4 mg

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

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139%6.96mg

Vitamin B5

115%5.73mg

Pantothenic acid

6.96 mgvs5.73 mg

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

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171%2.22mg

Vitamin B6

135%1.75mg

Pyridoxine

2.22 mgvs1.75 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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143%570μg

Vitamin B9

158%630μg

Folates and Folic Acid

570 μgvs630 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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979%881mg

Vitamin C

991%892mg

Ascorbic acid

881 mgvs892 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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2.67%0.4mg

Vitamin E

52%7.8mg

Tocopherols and Tocotrienols

0.4 mgvs7.8 mg

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

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168%202μg

Vitamin K

847%1016μg

Phytomenadione or phylloquinone

202 μgvs1016 μg

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

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Minerals

Green Cauliflowervs Broccoli

33%330mg

Calcium

47%470mg

330 mgvs470 mg

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

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45.6%0.41mg

Copper

54.4%0.49mg

0.41 mgvs0.49 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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91%7.3mg

Iron

91%7.3mg

7.3 mgvs7.3 mg

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

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47.6%200mg

Magnesium

50%210mg

200 mgvs210 mg

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

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107%2.47mg

Manganese

91%2.1mg

2.47 mgvs2.1 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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88.6%620mg

Phosphorus

94%660mg

620 mgvs660 mg

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

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88.2%3000mg

Potassium

93%3160mg

3000 mgvs3160 mg

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

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11%6μg

Selenium

45.5%25μg

6 μgvs25 μg

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

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15.3%230mg

Sodium

22%330mg

230 mgvs330 mg

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

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58%6.4mg

Zinc

37.3%4.1mg

6.4 mgvs4.1 mg

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

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24.3%898g

Water

24%893g

898 gvs893 g

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

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Lets compare vitamin content per 1 kilogram of Green Cauliflower vs Broccoli:

Raw Green Cauliflower has 1.2 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Broccoli.
While Raw Broccoli contains 3.9 times more Vitamin A, 19.5 times more Vitamin E and 5 times more Vitamin K than Raw Green Cauliflower.
Both Raw Green Cauliflower and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C per 1 kg.
Both Raw Green Cauliflower as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Green Cauliflower vs Broccoli:

Raw Green Cauliflower has 1.6 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 1.4 times more Calcium, 4.2 times more Selenium and 1.4 times more Sodium than Raw Green Cauliflower.
Both Raw Green Cauliflower and Raw Broccoli have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Green Cauliflower has 1.7 times more Omega 3, 1.8 times more Sugars and 1.2 times more Fiber than Raw Broccoli.
Both Raw Green Cauliflower and Raw Broccoli have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
Both Raw Green Cauliflower as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Green CauliflowerVS Cooked Green CauliflowerBroccoliVS Cooked Green CauliflowerGreen CauliflowerVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 1 kilogram Green CauliflowerVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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