Comparing Nutrients in 5 ounces Green CauliflowerVS Cooked Green Cauliflower

Macros Ratio

Protein Fat Carbs

Green Cauliflower

30%

63%

Cooked Green Cauliflower

30%

63%

5 oz ▼

Macro Nutrients

Green Cauliflowervs Cooked Green Cauliflower

1.5%44kcal

Energy

1.56%45.4kcal

44 kcalvs45.4 kcal

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

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0.44%0.43g

Fat

0.45%0.44g

0.43 gvs0.44 g

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

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0.21%0.067g

Saturated Fat

0.19%0.061g

0.067 gvs0.061 g

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

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9.2%0.15g

Omega 3

9.48%0.15g

0.15 gvs0.15 g

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

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0.24%0.041g

Omega 6

0.25%0.043g

0.041 gvs0.043 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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6.64%8.63g

Carbohydrate

6.85%8.9g

8.63 gvs8.9 g

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

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5.92%4.3g

Sugars

6.1%4.42g

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

4.3 gvs4.42 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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12%4.54g

Fiber

12.3%4.68g

4.54 gvs4.68 g

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

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7.47%4.2g

Protein

7.7%4.3g

4.2 gvs4.3 g

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

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Vitamins

Green Cauliflowervs Cooked Green Cauliflower

1.26%11.3μg

Vitamin A

1.1%9.92μg

RAE, retinol activity equivalents

11.3 μgvs9.92 μg

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

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9.45%0.11mg

Vitamin B1

8.27%0.099mg

Thiamine

0.11 mgvs0.099 mg

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

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11%0.14mg

Vitamin B2

11%0.14mg

Riboflavin

0.14 mgvs0.14 mg

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

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6.5%1.04mg

Vitamin B3

6.03%0.97mg

Niacin, nicotinic acid, niacinamide

1.04 mgvs0.97 mg

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

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19.7%0.99mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.99 mgvs0.97 mg

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

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24.2%0.31mg

Vitamin B6

22.5%0.29mg

Pyridoxine

0.31 mgvs0.29 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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20%80.8μg

Vitamin B9

14.5%58μg

Folates and Folic Acid

80.8 μgvs58 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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139%125mg

Vitamin C

114%103mg

Ascorbic acid

125 mgvs103 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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0.38%0.057mg

Vitamin E

0.38%0.057mg

Tocopherols and Tocotrienols

0.057 mgvs0.057 mg

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

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24%28.6μg

Vitamin K

24.6%29.5μg

Phytomenadione or phylloquinone

28.6 μgvs29.5 μg

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

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Minerals

Green Cauliflowervs Cooked Green Cauliflower

4.68%46.8mg

Calcium

4.54%45.4mg

46.8 mgvs45.4 mg

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

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6.46%0.058mg

Copper

6.3%0.057mg

0.058 mgvs0.057 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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13%1.03mg

Iron

12.8%1.02mg

1.03 mgvs1.02 mg

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

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6.75%28.3mg

Magnesium

6.4%27mg

28.3 mgvs27 mg

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

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15.2%0.35mg

Manganese

15%0.34mg

0.35 mgvs0.34 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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12.6%88mg

Phosphorus

11.5%80.8mg

88 mgvs80.8 mg

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

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12.5%425mg

Potassium

11.6%394mg

425 mgvs394 mg

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

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1.55%0.85μg

Selenium

2.06%1.13μg

0.85 μgvs1.13 μg

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

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2.17%32.6mg

Sodium

2.17%32.6mg

32.6 mgvs32.6 mg

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

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8.25%0.91mg

Zinc

8.1%0.89mg

0.91 mgvs0.89 mg

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

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3.44%127g

Water

3.43%127g

127 gvs127 g

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

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Lets compare vitamin content per 5 ounces 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 5 oz.
Both Raw Green Cauliflower as well as Cooked Green Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Raw Green Cauliflower and Cooked Green Cauliflower have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 5 oz.
Both Raw Green Cauliflower as well as Cooked Green Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

Compare Foods

Comparing Nutrients in 5 ounces Green CauliflowerVS Cooked Green Cauliflower

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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