Comparing Nutrients in 1 kilogram Green CauliflowerVS Cooked Green Cauliflower

Macros Ratio

Protein Fat Carbs

Green Cauliflower

30%

63%

Cooked Green Cauliflower

30%

63%

1 kg ▼

Macro Nutrients

Green Cauliflowervs Cooked Green Cauliflower

10.7%310kcal

Energy

11%320kcal

310 kcalvs320 kcal

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

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3.1%3g

Fat

3.2%3.1g

3 gvs3.1 g

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

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1.47%0.47g

Saturated Fat

1.34%0.43g

0.47 gvs0.43 g

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

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65%1.04g

Omega 3

67%1.07g

1.04 gvs1.07 g

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

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1.7%0.29g

Omega 6

1.76%0.3g

0.29 gvs0.3 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

48.3%62.8g

61 gvs62.8 g

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

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41.8%30.3g

Sugars

43%31g

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

30.3 gvs31 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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84.2%32g

Fiber

87%33g

32 gvs33 g

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

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52.7%29.5g

Protein

54.3%30.4g

29.5 gvs30.4 g

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

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Vitamins

Green Cauliflowervs Cooked Green Cauliflower

8.9%80μg

Vitamin A

7.78%70μg

RAE, retinol activity equivalents

80 μgvs70 μg

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

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66.7%0.8mg

Vitamin B1

58.3%0.7mg

Thiamine

0.8 mgvs0.7 mg

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

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78.5%1.02mg

Vitamin B2

77%1mg

Riboflavin

1.02 mgvs1 mg

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

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46%7.34mg

Vitamin B3

42.6%6.8mg

Niacin, nicotinic acid, niacinamide

7.34 mgvs6.8 mg

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

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139%6.96mg

Vitamin B5

136%6.8mg

Pantothenic acid

6.96 mgvs6.8 mg

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

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171%2.22mg

Vitamin B6

158%2.06mg

Pyridoxine

2.22 mgvs2.06 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

103%410μg

Folates and Folic Acid

570 μgvs410 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

807%726mg

Ascorbic acid

881 mgvs726 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

2.67%0.4mg

Tocopherols and Tocotrienols

0.4 mgvs0.4 mg

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

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168%202μg

Vitamin K

173%208μg

Phytomenadione or phylloquinone

202 μgvs208 μg

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

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Minerals

Green Cauliflowervs Cooked Green Cauliflower

33%330mg

Calcium

32%320mg

330 mgvs320 mg

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

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45.6%0.41mg

Copper

44.4%0.4mg

0.41 mgvs0.4 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

90%7.2mg

7.3 mgvs7.2 mg

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

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47.6%200mg

Magnesium

45.2%190mg

200 mgvs190 mg

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

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107%2.47mg

Manganese

105%2.42mg

2.47 mgvs2.42 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

81.4%570mg

620 mgvs570 mg

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

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88.2%3000mg

Potassium

81.8%2780mg

3000 mgvs2780 mg

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

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11%6μg

Selenium

14.5%8μg

6 μgvs8 μg

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

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15.3%230mg

Sodium

15.3%230mg

230 mgvs230 mg

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

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58%6.4mg

Zinc

57.3%6.3mg

6.4 mgvs6.3 mg

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

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24.3%898g

Water

24%895g

898 gvs895 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 Cooked Green Cauliflower:

Raw Green Cauliflower has 1.4 times more Vitamin B9 and 1.2 times more Vitamin C than Cooked Green Cauliflower.
Both Raw Green Cauliflower and Cooked Green Cauliflower have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K per 1 kg.
Both Raw Green Cauliflower as well as Cooked Green Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Green Cauliflower vs Cooked Green Cauliflower:

Cooked Green Cauliflower contains 1.3 times more Selenium than Raw Green Cauliflower.
Both Raw Green Cauliflower and Cooked Green Cauliflower have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Raw Green Cauliflower and Cooked Green Cauliflower have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
Both Raw Green Cauliflower as well as Cooked Green Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Green CauliflowerVS Cooked Green Cauliflower with SaltCooked Green CauliflowerVS Cooked Green Cauliflower with Salt

Compare Foods

Comparing Nutrients in 1 kilogram Green CauliflowerVS Cooked Green Cauliflower

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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